The Swagger with the Water Bottle

Your body is made up of about 60%  water  of your body weight. Every organ, tissue and cell relays on water. People can survive weeks or evens months without food. but a day without water is a battle hard to win.

So how much water does an average person is recommended to drink?

Men: liters (13 cups) daily

Women:  2.2 liters (9 cups) daily

Active: Add 400 – 600 ml (1.5 to 2.5 cups) to daily amount

If pregnant or nursing:  2.3 to 3.1 liters daily

At the gym I can kinda tell who is there to work out and who is there to lallygag.  The simple trick is to just look at the size of their water bottle. Yogins and Yoginis carry beautiful bright color bottles. Basketball players drink sports drinks and talker don’t carry one at all. And oh can’t forget the bodybuilders. I can spot them a mile chuggin’ their huge gallon of sugar free flavor water around. You boyz are there to pump some major iron!!! Water to an athlete is like honey to a bear. But taking care of a body is not just from the outside. We have to be careful what we put on the inside. Even when it come down to drinking something so simple as water from a bottle. If container has the recycling code #3, #6 or #7  DO NOT USE. You are putting yourself at risk for cancer, heart disease, and diabetes. These plastic bottles contain Bisphenol A (BPA) and Phthalates (PVC).  After a 2 year study on rodents, The National Toxicology Program identified these plastics to be potential hazardous to humans. Also high doses given to lab animals caused insulin resistance a link to diabetes.  Even though the American Chemistry Council believes that polycarbonate plastic are safe, the city of San Francisco and Canada has also banned and refuse to sell baby bottles containing BPA.  The idea of knowing that to just even warm milk in a bottle can be hazardous to a baby.

So what can we use instead of plastic bottles?

Metal bottles are okay but be careful some are lined with plastic coating.

Here are a few websites that carry BPA and PVC free items.

http://www.bluewavebottles.com/ref=sample_one

www.lifewithoutplastic.com

http://www.laptoplunches.com/

If you decide to keep your plastic use #2, #4 or #5 containers. Please beware do not microwave, cook, or heat any food in any type of plastic ware or dish.  Best and most safe way is to just use glass or ceramic.

The Super Sized Diet the Diet of America

America the land of the Free, the land of Plenty and the land of Dreams. It’s the home of the Brave. In land that we love we can Supersize anything and everything.  Big houses, big shinny rims, big diamonds, big portions, big burgers, big fries big greedy Super Sized America.

Obesity is rapidly growing and has become America’s Epidemic. Between 1960 and 1980, obesity was at a steady level of 15%. By 1999 obesity 31% of the adult population. Today it’s at a growing rate of 33.8% of Adult population and 17% of the children population. With $147 billion in weight related medical bills, we ask ourselves how in the world this can be happening. 

Lets look back 20 years ago

Cheese Burger 333 kcal     Today 590 kcal

Coffee 45kcal      Today 350kcal

2 Slices of pepperoni pizza 500kcal     Today 850 kcal

Chicken Salad 390 kcal     Today 790 kcal

Popcorn 270kcal     Today 630kcal

Plain bagel 140 kcal     Today 350 kcal 

So you ask..." If all the ingredients are the same how is this possible?" 

I What has change is the the proportions are doubled, tripled and quadrupled. 20 years ago a single serving of a bagel was only 3 inches in diameter. Today's bagels are made 6 inches in diameter.

So what can we do some may say contact the manufacturers? Hmm maybe but realistically you have to monitor what you eat.

Tips on the go or dining out:

If you’re going to super size it, share it

Instead of a 12” sub order a 6” sub or a pita

When dining out immediately ask the server for a to-go box. Place half of the meal in the carton set aside do not touch. Only eat what you have left on the plate. Take the rest home for later.

Tips to use at home:

You can mistakenly go over your calorie intake by over estimating a serving. Weighing, measuring and counting is the best strategy for weight management.

Which dish do you think has more food on it?

A.  

B.  

If you guessed picture B:  that is incorrect.

If you guessed picture A: that is incorrect as well

Answer: Both dishes have the time amount. 92oz of Spaghetti equivalent to 5/8 circle 2/3 cup of Broccoli and ½ cup sauce. The only difference is the diameter of the plate.  Picture B is a larger serving plate.

The trick to not overeating is to play mind games with yourself. Studies show people are likely to eat all their food if they load a heaping amount of food on a large plate. If you were to use a smaller plate you would be less likely to eat more. Why, because you can’t stack too much food on a small plate.  Second, if you try to eat it all self-consciously you’re thinking you’re eating way too much.   

It’s okay to eat out of a pot or popcorn bowl if you forgot to run the dish waster the night before…. But Umm not so fast….Grab a measuring cup then pour the serving amount.

Must Have Kitchen Gadgets

•  Food Scale http://www.overstock.com/Home-Garden/Salter-Nutritional-Food-Scale/5491407/product.html
• Pasta or spaghetti measure http://www.amazon.com/Stainless-Steel-Spaghetti-Pasta-Measure/dp/B0000VLLY8/ref=sr_1_2?s=home-garden&ie=UTF8&qid=1314136394&sr=1-2   
• Measuring Spoons 
• Measuring cup

LIFE is in EVeRy BoX of ChOColATe...Do You Know What You're Buying?

Can you guess what tree this is?

Okay I’ll give you some hints:

It is known as the Fruit of the gods

Grown in the rainforest that houses more plants, animals and insects then any other place on the Earth.

Takes at more than 5 years plus for the tree to grow and produce enough fruit to be profitable.

It is one of the causes of deforestation in Africa

In the Middle ages it was used to treat fatigue, chest pain, shortness of breath, kidney and bowel ailments.

Can contain the same amount of antioxidants as a glass of wine

When added with skim milk it reduces the risk of atherosclerosis

People try to blame for their cause of weight gain or acne- but it's actually good for the skin. unless you are allergic to it.  Like everything Moderation is the key

It is rich in caffeine

It’s a superfood because it supplies potassium, zinc, magnesium, and iron

It is the only source of income for destitute families.

But It’s a $75 billion dollar market and has a steady increasing rate of 3% annually

An estimate of about 40% slave grown

Many children are slaves to these fruit plantations

Do you know what it is?

It is a Theobroma Cacao Tree. This 15-25ft tree grows a large fruit called the cacao pod. This pod contains 20-60 seeds. These seeds are used to make coco powder and Chocolate!!!

Life is in every box of Chocolate, so know what you’re getting.

Yes your life can reap the benefits from an ounce of chocolate a day but consider the lives of others.

Limit you consumption of mass market chocolate

Purchase products that are certified “Fair Trade” (Farmers and labors are paid a fair price instead of being exploited for cheap labor) or organic

Support the Rainforest Alliance and World Cocoa Foundation

http://www.worldcocoafoundation.org/

http://rainforest-alliance.org/

http://fairtradefederation.org/

Here is a list of companies that are certified Fair Trade. The chocolate that are made from these companies are sooooooooooooo good. Rich melt and your mouth good J

www.greenandblacks.com

www.divinechocolate.com

www.equalexchange.org

www.newmansownorganics.com

www.artbar.com

http://www.theochocolate.com/

www.sweetearthchocolates.com

How to taste chocolate:

1. Clear your plate from residual flavors of a previous meal

2. Allow chocolate to rest at room temperature

3. Chocolate surface should be free from white marks (bloom) Chocolate should have a radiant sheen and various tints. Such as pink, purple, red or orange.

4. Break off a piece. If you hear it snap you’ve got some good quality  Chocolate!!!

5. Smell the chocolate

5. Place piece in your mouth, allow to let it arrive at body temperature.  Chew and observe the texture and taste. Concentrate e on the flavor as it’s melting in your mouth

Mmm... Enjoy :) As it’s finished what kind of feeling is it that is lingering in your mouth. Foul or unpleasant taste could be a sign of stale or low quality chocolate.

Farmer's Market Makeover

The effectiveness of training relies 90 % on the diet. And The effectiveness of a diet relies 90% on training. If a couch potato just ate and not worked out what would happen? Can a marathon runner run and not eat. You’re more likely to maintain a current weight if you only ate healthy, but it’s impossible to not eat and train hard. You need both to successfully lose weight and gain muscle.  I’ve seen some  people get off of a treadmill and head straight to a local fast food joint.  I remember one time and I kid you not… I saw a woman on a stationary bike eating Doritos. I guess she was there just to watch TV? No longer do we have couch potatoes but now there are bike potatoes.

  For those who really want to get on the right track I’m going to help you. We will start from the supermarket. So Lets Shop!!!

Tip #1  Do not leave home hungry. If you do you will pick up everything you see that’s pleasing to the eye and fattening to the gut.

Tip# 2  Start from the outside (produce first) then work your way into the aisle.

Produce Section:

Eat the Rainbow. Go BOLD, Experiment, try NeW colors!!!  Reds, oranges, greens, blues, and purples.  Don’t just stick to the normal apple, orange, lettuce, or grapes have fun!!! There’s a reason why G-d created these Veggies and Fruit not to just look at but to eat.

Purple Cabbage, Purple potatoes, Egg plant, black and blueberries, these are a powerful source of Antioxidants. When you eat these colors you are lowering the risk of heart disease, cancer and improve memory. 

Papaya, sweet potatoes, pineapples, mango, oranges, and carrots are packed with Vitamin A, Vitamin C and beta-carotene. Women I’m telling ya these babies are the fountain of youth. Talk about beautiful skin No need for makeup. These foods also play important role in our immune system and eyes sight. So ladies start eating more yellows and organges. Because later down the road some of you are going to be walking around with crooked lashes because you couldn’t see how to put them on straight.

Cherries, beets, radishes, cranberries, tomatoes, pomegranates, pink grapefruits lycopene and anthocyanins phytochemicals are great antioxidants. These are linked to maintaining memory, a healthy heart, and help fight against infections. It may also reduce the risk of cancer especially prostate cancer.

Kiwi, avocado, peas, spinach, artichokes, edamame, and asparagus. Don’t forget to pick up some Leafy greens (the  Super foods) Loaded with Vitamin A,B,C,E,and K rich in Folate and Fiber.  Green colored foods also contain, Iron, calcium, magnesium, and potassium. So Eat or  DRINK your greens!!!

Beware: Everything in the produce section is not so healthy, Salad kits (contain high fat salad dressings) Banana and apple chips (Chips need I say more) and Prepared fruit drinks and  smoothies (High calorie fruit and extra sugar).

Meat, Fish & Poultry section and Deli Counter:

Meatless versions are great for replacing high fat real bacon and sausages.  

Avoid fish that contain high levels of mercury such as king mackerel and Ali Tuna.

Below is a link for a printed wallet size Mercury card from the Natural Resource Defense Council.

It list all fish what contain high and low mercury. Please read!!!

http://www.nrdc.org/health/effects/mercury/walletcard.PDF

Avoid high saturated fats. Choose white meat chicken over dark and extra lean ground beef and turkey.

The less processed the better.

Avoid salami, bologna, meat salads, fries, and most side dishes

Hummus is a great substitute for mayonnaise!!

Dairy Section:

Avoid high fat dairy, flavored and sweetened dairy products drinks. Instead buy low-non fat dairy products,  soy milk and cheese alternatives, coconut milk, or almond milk fortified with Vitamin D and Calcuim.  When eating yogurt dairy or soy based but un flavored nonfat then add fresh fruit to it yourself.

 Try products that are at least 30% of your daily calcium needs per serving.  Both women and men (Age 19-50) need 1,000 milligrams every day.

Frozen Section:

Watch those frozen entrees. These meals are loaded with sodium and high in calories.

Choose low calorie desserts, unsweetened frozen fruits, and unseasoned veggies

Canned and Package Food Aisle:

Choose low sodium soups, veggies and canned meats

Try dry beans, brown rice, whole wheat pasta, brown rice pasta, quinoa, and barley  

Cereals and Breads:

 Must have at least 3 grams of fiber per serving.  Stay away from sweetened oatmeal. Watch out and ready ingredients carefully when it comes to Healthy Cereal “Candy” bars and protein bars

Crackers,chips, Go Nuts:

Be careful when reading labels. These products may contain trans fat with are not good for the heart.

 Only buy the brands that do not contain partially hydrogenated oils.

Stay away from salted, chocolate or candy coated nuts. Only buy raw or dry roasted nuts.

Checkout line: Keep your eye on the cashier….

If your eyes do wonder, only pick up the sugar free gum and mints. Oh and the mascara to help with those lashes!! ;)  No need for the batteries.. I mean what are they really good for? And don't say the remote control.... Yoooooouuu Couch Potato!!!! J

Relationship 101: The Soda Breakup

There you are last minute grocery shopping on Labor Day weekend. You take a right on aisle lucky number seven. Resisting the bag of chips you turn around and suddenly see your love, love at first sight all dressed up in blue, red and white. Then someone walks  in front of you and next thing you know your love is suddenly gone. Running late for the BBQ Party you wonder if you’ll ever see your love again.

You arrive at the party and the first thing on your mind is “Gosh I really need a drink” Before you can walk  to the server. You’re friend say’s waiiiiiiiiiiittt I want you to introduce you to someone. And there you see dressed in a rum colored cherry red shirt there is you’re love, love at first sight.  You’re friend says I want you to meet soft drink.  You two hit it off from the start!! Your love is funny and 10 teaspoons of sugar sweet.  Party is over and soft drink says to you “can I see you again”?

So the next weekend you guys go to the movies together. Looking so hott in green you offer to sit in the back row so you can devourer your love, love for soft drink.  Unfortunately your love is a bad kisser leaving your teeth feeling brittle.  Since it was a late showing your love promises to take you to dinner the next day.

The next day, your love picks you up and takes you to an Italian soda shop. Your love says to you “I own this place. You say to yourself Jack pot!!! ;)   You guys have an amazing time together.

The next thing you know, soft drink is visiting you every day. You see your love on your lunch breaks, you have dinner together. You also meet up at bars and fast food joints. Now things are starting to get serious. Your love has been invited to your parent’s house for every holiday. You start giving love pet names such as: soda, soda pop, coke, pop, fizz, and tonic. Man you are sooooooooo in love with soft drink. You two are inseparable.

Little do you know soft drink doesn't love you. You start spending all your money on soft drink. Your love is so cheap with no vitamin dough. You start to gain a lot of weight so your loves says to you” Maybe you should go on a Diet.”  So you change it up and go on a diet.  Soft drink is no longer  sweet to you and you feel like your love is avoiding you. You crave soft drink more and more but never any satisfaction.  You stay up all night, stressing out as if you were on a caffeine and carb load.  So you take a visit to your doctor because just have not been feeling good.  The doctor tells you that you have kidney disease, you’re border line obese and you are at risk for type 2 diabetes.

So after the tragic news you go to the store to pick up your prescriptions. As you wait for the order to be filled you take a quick trip to down memory lane lucky aisle number seven. You pass by your buddy. Little Ol…  You guessed it ME!! J  and I walk right pass you only because I didn’t recognize you.

 * Note (Have you notice that when someone is in a relationship you hardly ever see them and when you do they are smiling. But when it’s a bad relationship, they look horrible. You wanna say “ My Goodness What The Heck happened to you?!!!! According to Harvard School of Dental Medicine the Phosphates in soda accelerates the aging process in your body. Too many phosphates contribute to muscle, skin and organ atrophy. Soda causes age related conditions such as kidney disease and osteoporosis)

So you say wait De Anna it’s me. And I stand there shocked. “ Omg what the heck happened to you.?!! I mean what the heck is up?!!!! I Haven’t seen you in awhile.” You tell me about all your troubles and relationship with soft drink. I say to you “Well hunny listen to mama you two are not right for each other.  Dump that cheap loser you deserve someone better. So I invite you over to my Fit Room and introduce you to Rebound.

I say to you “until you find your future mate go out with Rebound on the weekends.” I also start introducing you to eligible potential mates

Lemonade

Low sodium Vegetable Juice

Homemade ice tea

Green Tea

Coffee

Flavored water – still or sparkling

 Someday soon if you keep shopping around you will find your love your love at first sight. Like any relationship there are some that are good and some that they are just plain nasty. But keep your head up there’s plenty of juice in the sea. Someday you will have a happy ending

Recipe for Rebound

 It’s called it Rebound because it’s still is a carbonated drink a little healthier because it doesn’t contain phosphate acid.

35 oz sparking water- Chilled

10 oz can of Lychee syrup (with or without lychee fruit)

10 oz pure unsweetened natural juice of choice

Directions: Mix ingredients together pour in a pitcher.  Garnish with fresh fruit  or edible flowers Serve cold.

*Even better let the lychee fruit  marinate in the pitcher overnight.  Then serve cold

Excuses Excuses Don't Give Me That

Excuses, Excuses, An excuse to miss class, an excuse to be late for work, an excuse to shop. Ooo how bout this one… an excuse to not pick up the phone when your BF/GF is calling you!!!! Mmm hmm….You know, you know  Playaaaaaa!!! Excuses they’re like belly buttons… Everyone has one. But an excuse to not eat breakfast… no reason to have one. Although I know there are a ton of people out there who skip breakfast for many reasons such as: Not hungry, too busy, or trying to lose weight. Yeah Whatever!!! Try saying that to me and I’ll tell ya that a sorry excuse.

Not hungry… Yeah right. Not believing it. For one, your body has been fasting all night. Hence the name BreakFAST!! You must eat to break the fast. If you don’t you will prolong the fast. You feelin' me here? Yes now  you understand the reason you why you just can’t resist that jelly donut in the break room. Even worse the only candy bar in the vending machine. It was ment for you right... had your name on it.

So you say “I don’t eat breakfast because I want to lose weight and when it’s lunch time I’ll have a huge little bitty salad. That’s enough for me I’ll be fine.” Whine Whine Whine... Little girl and little son, don’t give me that!! You know you’re hungry, so stop starving yourself!!! What you are doing to your body is worst than eating a donut. Breakfast will help to jump start your metabolism. It will cause you to burn more calories throughout the day.  You must eat to refuel your body. So you'll have energy to help you last those crazy work/school days.

Sleep and food is nature’s best energy. You late night crashers and club hoppers know what I’m talking about. Huh Huh..? Rest in the afternoon then on to the club at NINE. Thank goodness for I Hop right :P  So okay after staying up all night you study slackers, and party animals are running late for work/class. So what do you do when you just don’t have time to eat?  Here’s the secret….? Prepare, Prepare, Prepare. No I am not encouraging eat processed food.  Don’t cha even mention a microwave to me.  Before there was the automatic turn off ovens there was the Crock- Pot!! Yes the Good Ol Crock Pot. This baby works wonders especially on Sundays. Some of you know what I’m talking about. It’s like you don’t want to fast but the preacher preached so long that you went on a fast. You get home and say “Thank Heaven we could afford the… Crock Pot!!!”

Here’s a delicious recipe I believe we can all use.  

Let me introduce you to my Fit Room Recipe

 No More Excuses, Thank Goodness for the Crock Pot, Oatmeal Recipe

1-1/2 cup steel-cut Irish oats

3 cups liquid (water, vanilla soy milk or milk of choice)

2 cups fruit (I prefer Apples or peaches)

¼ cup nuts or raisins (almonds, walnuts, etc)

½ teaspoon cinnamon

Sweetner to taste (Agave syrup, brown sugar, honey, Stevia etc)

Directions: Combine oats, liquid, nuts, and cinnamon in a Slow Cooker (Crock Pot) Cover and cook on LOW over night. Drizzle sweetner to taste then serve. Enjoy J

Chip Chip....Hooray

I hear this all the time “Since I’ve started my new diet I’ve been eating a lot healthier” I reply “Oh yeah that’s awesome I am so proud of you!! So tell me what have you been eating?”  Well the other day I went grocery store and guess what I found?!!” Then I ask “Umm IDK What?!!”  "Brown sugar apple walnut granola. Its soooo freakin’ good and it’s organic!!! And not only that I bought a bag of organic blue corn chips and black bean salsa! So yummy, I’m going to start losing weight in no time!!”   Me…. Speechless and SMH

You Guys Wake up!!!! Just because it’s organic does not mean it’s always healthier. A chip is a chip. A cookie is a cookie and Junk will always be junk.  Organic snacks are just as fattening. A basic sugar cookie recipe may include the following ingredients: flour, salt, butter, and eggs. Organic cookie may list these ingredients: Organic whole wheat flour, sea salt (all salt comes from the sea) organic butter and free range eggs. Although wheat may have more fiber, the ingredients are still the same.  And eggs…. Come on do you honestly believe they let those chickens roam happily free basking in the sunshine as the lay their beautiful eggs?  Blaahhhh whatever!!! The standard killing method is still the same.  Anywho, that’s a whole ‘nother subject I’ll hit it later. But my point is, You Guuuuyyyyyssss don’t be deceived. Check your labels!!!

Below are two nutrition facts

A:

B:

Can you guess which one is organic?

It's Picture A

They both have the same amount of calories and same amount of fat. Only difference is the organic chip was fried in safflower oil.  That's why it has less saturated fat. So in this case the organic would be the best choice!! So when you do have that splurge of moment for juck, always check the facts and the ingredients.  In some cases it might just save you some money.  

Eating organic can get a little expensive but the reason why buy organic foods is to avoid pesticide residue.

These are the top five Ddirty Dozen fruits and veggies to eat according to the Environmental Working Group.

1.       Apples

2.       Celery

3.       Strawberries

4.       Peaches

5.       Spinach

Click on the link below to get the Seven and to know which fruits are safe to eat that are not organic.

http://www.ewg.org/foodnews/summary/

Beating the Heat. Summer Tips & Treats

It’s just going to keep getting hotter and hotter as the summer continues.  I know we in the south hate this 110 degree weather. Sometimes I just stand in front of the fridge with the freezer door open. This really isn’t a good thing because my body just craves cold things. Standing with that door open will only lead me to temptation. Let me be honest with you guys, I LoVE  Ice cream and when it’s hot the only thing that keeps me from just devouring that “So Delicious- Chocolate Brownie Almond Ice Cream” is  my containers that are filled with frozen fruit. When I grocery shop I buy fresh fruits such as: Grapes, watermelon, strawberries, peaches, bananas and blueberries. As soon as I get home I immediately prepare these fruits to be frozen.  So when I am craving a that chocolate ice cream, I opt for a fresh smoothie. Sometimes I enjoy eating fruit just plain and frozen. My best friend introduced me to frozen grapes last summer and since then I’ve been hooked. Here are a couple of simple ice treats that I know you will love.

Fit Room Strawberry PB and Jay Smoothie

1 cup soy milk

1/2 cup frozen Strawberries

1 Frozen banana (peal before you freeze)

2 tablespoons natural peanut butter

Direction: place ingredients in blender and blend. If mixture is to thick add more milk. Process mixture until smooth or desired consistency. Pour mixture in a cup or even better an Ice cream cone (mixture most be thick for this) Serve immediately

Dee’s Peach Sorbet

1 cup of frozen Peaches

1/4 teaspoon of vanilla

2 cups ice cubes

Honey or sweetner to taste.

Directions: Place ingredients in blender.  Blend until smooth. Serve immediately

You all who are brave enough to face the sunlight please protect your skin with natural sun block.  Try brands like Jason Natrual and Alba Skin Care

And those who forgot and got burned….. Raw honey and organic wheat germ oil mixed together will heal a burn quickly. Aloe Vera gel can also do wonders for ya.

Well you guys stay Fit and Be Cool

Welcome To DeAnna's Fit Room

Being fit is not just doing 60 minutes of the daily recommended activity intake. If someone were to describe a fit person the following words would probably be used: Perfect, skinny, muscular, athletic, toned, ripped, vegetarian, sexy hot ripped, ooh so yummy Shemar Moore and Brad Pitt (oops sorry had to go there) Anyway yes these words can describe  fit person but it may not always be true. What if I told you that someone can be skinny but unhealthy, muscular but weak, vegetarian but a JUNKfoodatarian or even worst sexy… but mama was right when she said beauty is only skin deep. Being fit is being physically, mentally, emotionally, and environmentally healthy.   Fit is a contagious lifestyle filled of peace, love, wholeness and joy.

So you ask… How can a person be free from a destructive unhealthy lifestyle?

Guess what?!! You ended up in the right place today. Yes this place. De Anna’s Fit Room.

 De Anna is excited to share with you her exercise tips, beauty secrets, and inspirational stories to get you Fit in no time. She hopes that after you read her blogs you will walk out energized and motivated with a sparkle in your eye about life. So come on in, take a seat, and get ready to be rejuvenated!!!!