Body Fat - don't trust the scale

Hola!

One of my friends at my home gym is a trainer, and back in April I asked her to measure my body fat %.  Using the calipers (pinchy thing).

Last weekend I decided it was time for a follow up, so I snagged her and asked her to measure me again.

This time the gym got a new "fancy" scale that claims it will tell you your body fat %.  So I hopped on the scale, and grabbed the handles.  It calculated my weight and then spit out my body fat %.  Before I tell you what it said, here's a generalized grid of where the percentages fall.

Women (this is an average indication, as many charts take age in to consideration)
Essential Fat  10-12%
Athletes  14-20%
Fitness  21-24%
Acceptable  25-31%
Obese  32%+
 
It said my body fat percentage was 31%.  Ummm, no.  Do you see how close that is to obese?
 
So we went to the caliper method.  I won't tell you exactly what it came out to, but let's just say it was a drastic difference.  The moral of the story being, don't trust a scale to tell you your body fat percentage because I am concrete proof that they can be very inaccurate.

Bodies...

Hello again!

I just wanted to post about how every person's body is different; shape, size, density, composition.

Where did this come from you ask.  SHAPE magazine.

Like many health/fitness magazines, SHAPE tracks people in their weight loss/exercise journeys.  SHAPE was tracking one particular woman, who's recent stats I found intriguing.

These people share their weight, height, age, body fat percentage, and VO2 max.

The most recent woman's stats are as follows:
Height: 5'7
Weight: 134
Body Fat: 25.5%

The reason why this caught my attention is because I'm SHORTER than her and considerably HEAVIER than her, yet my body fat is lower.  Does this make any sense?

The reason it does make sense is because we are all different and no two bodies are exactly alike.  This example explains why healthy/fitness professionals are starting to shy away from the Body Mass Index (BMI) method of determining a healthy weight.

Embrace your body and the fact that there are plenty of people out there who want to embrace it too!  :)

What is that in my fridge??

Look, it's my fridge!  And while it probably looks perfectly normal to you, it's an odd sight to me.  Why's that you ask?

Because I actually have a half gallon of MILK in my refrigerator.  This is extremely unlike me!

I'm definitely not vegan but have never been a milk drinker.  Yes, I put some milk in my coffee but aside from that, I never use milk, unless a recipe calls for it.  I normally buy a quart of milk and end up throwing away at least half of it.  So here I am buying a half gallon.  WTF?

First of all, it was on sale (control the laughter).  Second, I keep reading about how great milk is for you.  Third, I finally went and bought my protein powder (mentioned in an earlier post) and am pretty sure it will taste better and be more filling if made with milk.  I also have some frozen fruit, that combined with milk, should make a pretty tasty smoothie.  So, I'm giving it a go.

The expiration date is 5/10 and I'm hoping to consume the whole thing by then.  That gives me just under two weeks.  Wish me luck, I'll keep you posted.

Moo!

So much for the sugar plan

Isn't it interesting how we manage to forget things conveniently.

I'm pretty sure that I did a post a while back about how I was planning to cut out sugar again.  Seeing as I haven't done that, it's funny to me that I can't really recall whether or not I did a post.

So after a few weeks of eating anything (and everything) i'm back on track with at least being more conscientious of what is going in my mouth.  I'm realizing again that banning any one food just doesn't make sense.  Like most people, tell me I can't have something and that's of course all I want.

So right now I'm trying to keep a food journal, just to get an idea of what I'm eating as well as try to be accountable for it.

I had a friend do a body fat percentage measurement for me last week, so now I have a number (which I'm not sharing right now) and am going to try to get it down.  My current number is totally acceptable but I'd like to strive to make it better.  I like things that are quantifiable so I'm hoping this will be good motivation.

I'm really excited about the fresh produce season that is just right around the corner.  Can't wait to do up the fresh fruit and veggies!

Obsessed with Exercise?

I just read a great article in Fitness magazine.  It was about, as you may have guessed, people who are obsessed with exercise, specifically cardio.

I will admit, I've referred to myself as obsessed with the gym, but the comment was really made in jest as I don't see the gym or working out getting in the way of my life.

The article talked about people who get addicted to the endorphins as well as the results.  It said how frequently these people were athletes when they were younger and were always pushed to do more/go faster/last longer.  However this isn't always the case.

This made me think of the Biggest Loser.  I feel like past contestants on this show fall in to one of two categories:  those who are now "obsessed" with exercise and those who completely fell off the wagon.  Maybe that's a bit black and white but for this post it makes a point.  Once you start working out and seeing the (amazing) results, how could you not want to continue this.  Ok, as I'm writing I'm realizing that perhaps this isn't necessarily true, but you get the idea.

The article asked a few key questions in order to determine if YOU are obsessed.

1. Do you feel a constant obligation to work out?
2. Do you feel guilty when you can't exercise?
3. Compromise your safety to work out (for example running along at night because "you have to")?
4. Exercise even when you're sick or fatigued?
5. Do you find yourself constantly nursing an injury?
6. Experience irregular or absent periods?
7. Need more exercise to get the same benefits as before?
8. Put exercise before family, friends or work?
9. Hear family and friends expressing concerns about your exercising habits?

So how do you stack up?  Me?  I think I'm probably a YES to questions 1 and 2, but that's pretty much where it ends.  I will admit that in the past I have sacrificed elements of my social life to work out, but I'm working on managing that balance.

I think that as the list goes on, the questions get a bit more serious and are more indicative of a possible problem.  Do you agree?

Oh yeah, one crazy story from the article....a woman ran a marathon distance (26.2miles) then went and took a kickboxing class.  (CRAZY!)  She actually fainted after class, and experienced a heart arrhythmia.  Scary stuff!

Nausea?

If you've followed this blog you can guess that I have a few stomach issues.

That said, one of my most frequent symptoms is nausea.  I rarely get sick, I just feel nauseous, which is not a very pleasant feeling.

Every time I complain to a (female) friend about my nausea, they assume I could be pregnant.  Not!  Can't a girl just have a bad stomach in her late 20's/early 30's without being with child? 

So I'm soliciting remedies and suggestions.  I usually go towards peppermint.  I always have peppermint gum on me and recently purchased peppermint tea.  I've also heard that ginger is soothing to the stomach but I don't think I like ginger.  Or rather, I know I don't like the pickled ginger that comes with sushi. :)

What it really comes down to is that I need to be on medication, but while I'm in between doctors i'm looking for homeopathic remedies.  Any suggestions?

So Long Sugar!

I've been letting my diet (not an actual diet, just what I eat) slide lately.  I've been busy and thanks to teaching quite a few spin classes i'm always hungry.  Hunger and convenience are not a great pairing for me.

While I realize that there's a "problem", I can't just go ahead and modify instantly.  I like to set a date and a goal.  Which brings me here.

I'm holding myself accountable to you, my mostly anonymous readers.  As of March 8th I plan on cutting back my sugar intake significantly.  My main goal is cutting out desserts and baked goods (my two weaknesses).  I will however continue to eat high fiber cereals with sugar, as long as that number is relatively low.

As I've mentioned in previous posts, my body has issues with sugar so I expect the benefits from this to be significant.

I'm also going to "try" to eliminate artificial sweeteners.  This may take some work, but I'm going to try.  Perhaps I can learn to love unsweetened coffee.  Perhaps I can't.  Again, I'm going to try.

Many of you have homes, and you have home-improvement plans.  Making modifications to your home so that it's just how you want it.  In this case my body is going to be my improvement plan.

I will likely need some support that first week when visions of cookies are dancing in my head, so I'll be here, finding solace in venting through words.

Thank you in advance for your support and any words of wisdom you may want to share.

Best Things to do for Your Body - Part 6

And the list continues...
Here are some things you SHOULD do

Shots!! (haha)

• Get a flu shot
• Get the HPV Vaccine
• Get all the other vaccine's that are out there and check with your doc to make sure you're current on your shots

Swallow!

• A multivatimin (choose one that contains atleast 100% of Vitamins A, C, and E and folic acid)
• Vitamin D - studies show that 1000IU daily may cut your risk of breast and ovarian cancers in half
• Fish oil - keeps your skin and hair healthy and reduces the risk of heart disease (1gram/day)

How to add years to your life...

• Stay on top of your health screenings
• Take your meds
• Do a home safety check - make sure you have working smoke and CO detectors and a fire extinguisher
• Work out your brain - doing brain stimulating activities can reduce the risk of Alzheimer's
• Adopt a furry friend - pets can lower blood pressure and heart rate, and increase overall happiness

Do this, not that

• Eat wet snacks, not dry ones
• Toss salads with romaine, not iceberg
• Sip a skim latte, not black coffee - calcium!
• Drink coffee, tea, and red wine between meals, not during them - these all contain tannings which prevent your body from absorbing iron from food
• Use regular, not antibacterial soap - it kills just as many germs and some scientists say that using antibacterial soaps may mess with the affectiveness of some antibiotics

And last...but DEFINITELY not least

• Stop smoking
• Aim to exercise 30 minutes every day
• Stay hydrated
• Eat produce at every meal
• Sleep!
• Wash your hands

Source: Women's Health Magazine http://www.womenshealthmag.com/files/best-tips/pdf/76TipsForBody.pdf

Best Things to do for Your Body - Part 5

Here are some good for the environment suggestions...

• Go organic - food grown without pesticides or herbicides contain more nutrients
• Work out before work - prevents you from needing to shower twice a day
• Unplug - unplug non-essential items as they use power even when turned off
• Use a home water filter - reduce your use of plastic bottles

I don't necessarily agree with the work out before work reasoning.  When I work out in the AM I shower in the AM.  When I work out at night, I shower at night.  I'd only be showering twice if I worked out twice.  Does that make me dirty?

Here are some gym related things:

• Mash up your workouts - mix up your workout and keep moving
• Add intervals to cardio - adding interval training improves cardivascular fitness and torch fat
• Stretch
• Strengthen your hips to save your knees - tie a resistance band around your ankles, squat slightly and step side to side with as wide a stance as you can handle

Source: Women's Health Magazine http://www.womenshealthmag.com/files/best-tips/pdf/76TipsForBody.pdf

Best Things to do for Your Body - Part 4

Today we'll learn about food.  Foods we should try to eat and foods we should try to avoid.

Foods to eat, guilt free

• Lean protein
• Fiber - not always easy to eat enough so look for high fiber breakfast cereal (at least 5g/serving)
• Iron rich foods - many women of childbearing age are iron deficient.  If you're a veg and getting your iron from non-meat sources, you can absorb the mineral only if you eat it with vitamin C (just an FYI)
• Wild Alaskan salmon - can you say Omega 3's?
• Eggs (not just the whites) - both the whites and the yolks have health benefits (try for six a week)

And one food related tip

• Learn how to eyeball portions - as Americans, our idea of what a portion is is completely out of whack

Foods to avoid

• Processed and refined carbs
• Hot dogs, bologna, sausage - fat and salt bombs plus nitrates!
• Artificial sweeteners - studies are showing that use of artificial sweeteners makes you crave more food (as I just put a little Splenda in my tea)
• "Fortified" junk food - don't be fooled by nutritional claims on the packaging
• Booze - try to limit yourself to one drink a day

Once again, all good tips!  Sometimes people think i'm strange because I eat full eggs, not just the whites but i've read many articles touting the health benefits of whole eggs.  I do however need to work on my artificial sweetener issues.

Source: Women's Health Magazine http://www.womenshealthmag.com/files/best-tips/pdf/76TipsForBody.pdf

Best Things to do for Your Body - Part 3

It's ok to...

• Ditch facebook - in other words, get out there and be social
• Laugh - the amount of mood-stabilizing endorphins produced from 1 minute of laughing is the same as the amount released with 10 minutes of strenuous rowing
• Take a "sick" day - use your days off
• Have sex - a serious "romp in the hay" can burn as many calories as a 15 minute run, not to mention reducing PMS symptoms, and gettnig fewer colds
• Snacking before a meal - snacking on health fats 20 minutes before a meal may help your body digest more slowly so you'll feel full longer
• Trying on your skinny jeans - trying them on once a month or so will keep you in touch with how your body is changing, which is a better indicator than stepping on the scale

I like this group of things!  And I must say I agree 100% with them all.

Source: Women's Health Magazine http://www.womenshealthmag.com/files/best-tips/pdf/76TipsForBody.pdf

Best Things to do for Your Body - Part 2

Part 2 focuses on foods to try and eat every day.

• Broccoli sprouts - sprouts have more than 50 times the cancer fighting power of mature broccoli heads
• Canola and olive oil - Omega 3's and unsaturated fat may help lower cholesterol levels and reduce your risk for heart disease
• Low-fat milk and cheese - Calcium is better absorbed from food than supplements
• Fermented foods like sauerkraut, miso and yogurt - studies show they may reduce breast cancer risk, protect against yeast infections, and boost immunity
• Cinnamon - very high in antioxidants
• OJ - a 6oz glass of 100% juice every day reduces your risk of stroke by up to 20%, pulp contains fiber
• Nuts - popping a handful a day has been shown to lower heart disease risk by as much as 35%
• Tea - green, black and white are all high in antioxidants.  Green tea is high in EGCG a very potent anticancer compound
• Hot cocoa - similar benefits of a bottle of wine, go for 100% unsweetened and non-alkalized cocoa powder and use fatfree milk
• Berries - study show they may reduce the risk of cardiovascular disease, improve good cholesterol levels and lower blood pressure

How does your diet stack up?  Mine is ok.  Always room for improvement though.  Although due to my sensitive stomach, you'll never get me to drink a glass of OJ.  Oh well!

Best Things to Do for Your Body - Part 1

Yay again to Women's Fitness magazine which always has interesting articles and features.  I've wanted to subscribe for months now but wanted a deal better than $0.99/issue.  Well this past weekend I bought an issue on the newsstand and when I saw that it was $4.99, the .99 didn't seem so bad.  Planning on subscribing within the week.  But anyway...

They published a list of called The 76 Best Things To Do For Your Body - Now
So i'm doing my part and sharing the info.  They challenge you to do five a week.

Know your body

• Know your body composition (unfortunately the BMI index isn't the best calculator, they encourage a bioelectric impedance analysis and say it's available at many gyms)
• Know your family's health history
• Know your cancer risk
• Know your cholesterol levels
• Know your resting heart rate (the lower the number the better) - take your pulse in the morning when you're most relaxed, measure the beats in 10seconds then multiply it by 6.  An ideal number is between 60-80 (lower if you're athletic).
• Know your waist to hip ratio - measure your waist at the smallest point, measure your hips at the widest.  Divide the first number by the second.  An ideal ratio is 0.8 or lower.