Following a Paleo Lifestyle to Prevent Heart Disease

Hi Fusers!

Hopefully you all took the heart health quiz we posted earlier this month to see where you stand. Today, I’m going to talk to you about how following a Paleo lifestyle (see how I say lifestyle, not diet) will significantly reduce your risk of heart disease, high blood pressure, LDL (or “bad” cholesterol) and triglycerides, as well as diabetes. All these things lead to improved heart health. That’s what the month of February is all about, learning how to improve heart health.

Heart disease affects 65 million Americans. One of 3 deaths in the U.S. is caused by heart disease. One in 3 Americans have metabolic syndrome, a group of significant risk factors that are directly related to obesity and insulin resistance (Chris Kresser).

Over the last 50 years, the FDA has maintained that a diet high in saturated fat and cholesterol causes heart disease. Foods such as eggs (specifically the yolks) and bacon are bad for us. Have you stopped to wonder why despite the push of a low-fat, reduced-calorie, no cholesterol diet, the levels of obesity, heart disease, blood pressure, and diabetes have all continued to increase significantly?

There is mounting, overwhelming evidence that suggests that this type of low-fat, low-cholesterol diet, heavy in low-fat grains and dairy, as well as heavy in processed foods such as low-fat crackers, cookies and treats, is not the way to go. Rather, a diet that emphasizes high-quality animal proteins, healthy fats, vegetables, fruits, nuts and seeds and excludes all processed foods, gluten, dairy, sugar, legumes, starches, and alcohol is the way to go. This type of eating has shown and is continuing to prove that it can prevent and help treat heart disease, autoimmune disorders, diabetes, and digestive disorders, amongst other things, such as ADHD and dementia (Huffington Post).

The Paleo diet focuses on eliminating inflammatory foods that can upset both the immune and digestive systems. Less inflammation in the body is a good thing. It reduces gut bloating and discomfort, allowing food to digest properly, as well as reduces joint and body pain. The Paleo diet also focuses on foods that are low on the glycemic index, which prevents your blood sugar levels from spiking and then crashing. This in turn is why eating Paleo has an amazing effect on energy levels–your body doesn’t have the roller coaster of energy highs and lows that are associated with eating refined sugar, simple carbohydrates, and processed foods.

Eating a Paleo diet provides the body with a rich supply of vitamins, nutrients and antioxidants, as well as focuses on foods that boost your metabolism and keep your body satiated and satisfied.

Here is a list of the top heart-healthy Paleo foods, according to Chris Kresser, author of Diet Heart Myth:

• Cold-water, fatty fish–an excellent source of omega-3 fat.

• Olives, olive oil, macadamia nuts and avocados–some of the very best sources of monounsaturated fats, which are shown to reduce LDL and triglycerides, and reduce HDL. They also reduce oxidation and inflammation, lower blood pressure, and reduce thrombosis.

• Anti-oxidant rich foods, a variety of colors of fruits and veggies, red meat, organ meats, eggs and grass-fed dairy, help our antioxidant defense system protects us from oxidative damage, which is a major cause of heart disease. We need to eat in a way to strengthen our defense system.

• Polyphenol-rich foods such as tea, especially green, blueberries, EEVO, citrus, coffee, turmeric and other herbs and spices, naturally defend against infections, sunlight damage, and chemical oxidation.

• Consumption of nuts is associated with a decrease in many heart disease risk factors, including BMI and systolic blood pressure.

• Soluble-fiber rich vegetables such as brussel sprouts, carrots, sweet potatoes, asparagus and fruits, like apricots, oranges and grapefruits, bind bile acids; inhibit fatty acid synthesis; improve insulin sensitivity; and increase satiety with lower overall energy intake. (The Diet-Heart Myth: How to Prevent and Reverse Heart Disease Naturally by Chris Kresser)

How does this all work? Every day, we have a certain amount of cholesterol in our bodies; 25% which comes from our diet and 75% which is produced inside our bodies by the liver. Most of the cholesterol found in food is not absorbed by our bodies. However, the body regulates how much cholesterol it produces in relation to how much it takes in; when intake increases, the body makes less, and vice versa. There have been cholesterol feeding studies done that show that in 75% of the population, dietary cholesterol has very little impact on blood cholesterol levels. In the other 25%, dietary cholesterol does modestly increase both LDL and HDL, but does not affect the ratio or increase the risk of heart disease. Eating cholesterol is not bad for you, so, eat your eggs and do not waste those yolks. Egg yolks contain all 13 of the essential nutrients found in an egg (Kresser).

Studies also show that lower-carb diets (grains, sugars) are associated with increased fat loss and HDL, decreased BMI and waist circumference, as well as reduced triglycerides, blood pressure and plasma insulin (Mercola).

Coming back to the term Paleo lifestyle, there are several important behaviors that go hand in hand with improving your health. Regular exercise, sitting less and walking more (separate from regular exercise) significantly reduce your risk of heart disease, as well as reduce the symptoms for those who already have heart disease (Mercola; Kresser).

Also very important to a healthy lifestyle is sleep. Chronic sleep deprivation is a huge factor in heart disease, causing weight gain, insulin resistance, decreased energy, and an increased appetite (Kresser).

Finally, managing one’s stress levels goes a long way in helping prevent heart disease. Very high stress levels can cause a myriad of symptoms, such as an overproduction of cortisol, which can lead to weight gain, impaired blood sugar control, and increased inflammation in the body.

That being said, chronic inflammation in our bodies is simply not good for us. The Paleo diet, especially the heart-healthy foods mentioned above, significantly helps in reducing inflammation, which in turn creates a healthier heart, and an overall healthier body. Increased energy and weight loss are amazing side benefits of eating this way and will occur naturally.

Please let me know if you have any questions or comments, I’m happy to answer.

Yours in Health,

Kristin @ The Fuse Fitness

1. Huffington Post; 6 Health Lessons From The Paleo DIet; http://www.huffingtonpost.com/2013/09/13/healthy-paleo-diet-tips_n_3900690.html

2. Chris Kresser; The Diet-Heart Myth: How to Prevent and Reverse Heart Disease Naturally; http://chriskresser.com/the-diet-heart-myth-how-to-prevent-and-reverse-heart-disease-naturally

3. Robb Wolf; What Is The Paleo DIet?; http://robbwolf.com/what-is-the-paleo-diet/

4. Paleo Grubs; 17 Benefits of Eating Paleo; http://paleogrubs.com/paleo-benefits

5. Dr. Mercola; Feast Like a Caveman and Watch the Pounds Melt Away; http://articles.mercola.com/sites/articles/archive/2011/11/11/paleo-goes-mainstream-cbs-news-reports.aspx

My 21 Day Sugar Detox (DSD) Experience

Hi Fusers,

Happy Sunday! Today is Day 21 of the 21 Day Sugar Detox! That’s right, the last day. Congrats to everyone who did this detox with us 🙂

I chose to do Level 3 of the 21 DSD. There are 3 levels, the third being the most strict. It is a rigid paleo diet (no grains, legumes, dairy, refined carbs, or alcohol) and no sugar at all. Period. You may not consume fruit during these 21 days. The detox program suggested to only choose level 3 if you are already used to following a paleo/grain free lifestyle. I have been for years, not always super strict, but at least 80/20%. There is an “athlete modification” for those who workout vigorously multiple times a week that allows 1/2 cup of sweet potato a day. I did not consume sweet potato daily, probably about 5 days out of the 21. The point of the detox is to regulate and stabilize your blood sugar levels, which in turn keeps you from craving refined carbs and sugar as a pick-me-up.

So, you probably want to know how it went. Lucky for you, I’m gonna fill you in on the details. The good, the bad and the ugly. I think I’ll start with the good (always better to start with the positive, right?)…. Let’s be real for a minute though, the good outweighs the bad and ugly by a million to one. But I wouldn’t be being honest if I didn’t share the challenges as well.

The Good

While I did not do this detox with a goal of losing weight/body fat, the majority of people on this detox will lose body fat. The more body fat you have to lose, the more dramatic the difference. While I consumed a large amount of calories all day long, I absolutely saw a difference in my body. I leaned out a bit more and my abs became very defined. Even though that wasn’t my goal, I’ll take it as a win.

Almost immediately, I experienced increased and more consistent energy levels all day long. Whew, sometimes I annoyed myself with the amount of energy I had. It’s been awesome. No more mid-afternoon yawns, which is the one time of day I’ve always struggled with.

With that, I also experienced better sleep. I am someone who is a light sleeper, wakes easily and has suffered on and off from bouts of insomnia throughout my life. But wouldn’t you know that this detox kept me sleeping like a baby. High energy all day, sound sleep all night….not gonna lie, this is AWESOME.

I’ve struggled with IBS/digestive problems my entire life, which is the primary reason I decided to go mostly paleo years ago. Tightening up the reins and diving into this detox, I truly experienced the most comfortable and regular digestion I can ever remember having. This I tell you, a freaking blessing. I haven’t had any problems with bloating or stomach aches at all. It feels great.

Overall, I just feel pretty dang healthy.

The Bad

Well, for me there wasn’t much “bad.” Because I already followed the paleo lifestyle, there weren’t a huge amount of changes for me, which made this much easier. The 3rd day of the detox, I did have a headache for most of the day, which cleared, and never resurfaced. The more sugar and refined carbs you consume in your diet before beginning the detox, the more difficult the detox symptoms can be. They range from lethargy (in the beginning), persisting headaches, cold/flu-like symptoms, and irritability.

The Ugly

So, there were a few moments of ugly. They all happened during the first week, and mostly the first weekend of the detox.

While washing grapes for my daughter’s lunch one evening, probably around Day 3 or 4, I found myself salivating and practically drooling. I wanted one of those grapes with a vigor I have never experienced with any piece of food. It took me by surprise and was such a mind-battle. I had to seriously fight myself not to eat just one grape. It was emotionally exhausting.

     Don’t these look drool-worthy? 🙂

On day 5, Friday evening, Anai came over for a playdate with Ava, and the kids wanted dessert. I let them choose what they wanted, they picked mint-chip ice cream in a cone. I obliged. After we ate a 21 DSD approved/paleo dinner, they wanted their ice cream cones. As I was scooping the ice cream into the cones, it was melting quickly, running down my fingers. OH MAN, I cannot tell you had badly I wanted to just lick my fingers. It was pure torture. I thought the grapes were bad, but this, wow. And I don’t even really like mint-chip ice cream, to be honest I’m truly not really a sweets person.

Thankfully, no one witnessed this scene, this battle, or could read the crazy thoughts in my head. For that, I am grateful. It was ugly. I solved it by shoving my hand under water and washing the ice cream off before things got worse. I gave the girls the ice cream and for the rest of the evening had an intense craving of wanting something, anything, that would satisfy me. I wanted a glass of wine, I wanted something sweet, I wanted something I wasn’t allowed to have. And right then I realized how most people rely on a treat, whether it’s wine/alcohol, dinner out, or dessert to transition them from weekday/workday into relaxation/weekend mode.

That night was the most difficult for me, because it took me completely by surprise. I’m used to eating really clean/paleo all week long. For a long while I have reaped the benefits of better energy, better sleep, better stomach issues, and know that this is how my body performs most optimally, allowing me to work 12 hour days on my feet all day. But come Friday evening, I’m ready for something to transition me into weekend mode. And I never realized that. It hit me very intensely. The following two weekends were hugely better, because I wasn’t surprised by it. Being mentally prepared for what may come made all the difference. I

I also found that there were many people in my life who had a difficult time accepting that I was doing this detox. I heard things like why do you have to always be so extreme?!; you don’t need to lose weight, why are you doing this?; this is crazy, no fruit, that’s nuts!; when you get pregnant, you’ll have to be extreme, so why would you do this to yourself now?!…..There were times I had to remind these people that it was my choice, it is only 21 days, reassure them that my goal was not to lose weight, and that I wanted to experience the health benefits from this. This was my favorite line: “Just have this one glass of wine, no one will know.” That’s where it got ugly. That awkward moment when I said, “Well really, two people will know, you and me. And I think that defeats the whole purpose.”

There you have it, my 21 DSD experience in a nutshell. I feel great and will continue and adhere to a paleo lifestlye with very little to no sugar. I will enjoy fruit again, however I’ve for a long time only eaten maybe a piece a day. And I am truly looking forward to celebrating this accomplishment with a really good glass of wine.

Please feel free to ask me any questions or share your 21 DSD experience with me!

Yours in health,

Kristin at The Fuse Fitness

21 DSD (sugar detox) Day 3!

Hi Fusers!

We are diving in at day number 3 and I hope you all are staying on track. It has been difficult for me so far being a vegetarian because my meals are a bit limited and I have to keep track of my protein intake.

Since I am a vegetarian I do eat quinoa and full fat greek yogurt as in level 1. Other than that I have cut out all sugar and stick to veggies, lots of eggs, quinoa, almonds, paleo bread and yogurt for my protein. I have also been eating a lot of fat such as avocado, coconut oil and natural almond butter (no sugar and manufactured only with other almonds-no soy or other nuts).

In the beginning I was moody with headaches and hungry. I realized I wasn’t eating enough so I added more snacks full of fat, veggies and protein.  I also take a daily live women’s multivitamin and a probiotic to enhance absorption of vitamins and minerals and support healthy digestion. Now I am satiated and sleep like a baby! However I still miss my daily banana, (ripe-not green) with almond butter and Trader Joe’s black bean/quinoa tortilla chips with hummus 😦

So today this is what I inhaled:

Breakfast: Two organic omega-3 scrambled eggs in coconut oil with spinach, onions, garlic, cumin, cracked pepper, pink Himalayan sea salt, thyme and cayenne pepper. I also made quinoa flakes with cinnamon and chia seeds with a cup of three ginger tea. Oh, and did I mention I also miss my green tea full of caffeine?! Well I do.

Snack #1: Full fat greek yogurt with cinnamon and chia seeds.

Lunch: Broccoli and kale salad with tomatoes, avocado, boiled eggs and cucumber. I make my own dressing with fresh squeezed lemon, olive oil, thyme and pink Himalayan sea salt and ground pepper.

Snack: #2: Toasted coconut paleo bread with natural almond butter and cinnamon with a side of spinach salad.

Dinner: 1 cup of garbanzo beans, brussel sprouts and a kale salad with the same dressing as above with garlic and onions added.

Snack #3: Toasted coconut paleo bread again with coconut oil, 1 hard boiled egg sliced on top with fresh spinach and avocado.

Whew! I’m tired just typing all of this. But I have to say I do have more energy and sleep like a baby, but I crash earlier than usual–bed time is 10pm now.

Here’s my advice to you. Make sure you plan and prep your meals ahead of time. It will seem tedious in the beginning, especially if you are cooking for several family members like myself. Although I am a vegetarian, I do cook fish and chicken for my husband and 7 year old daughter, so I understand that our time is precious. But once you have your grocery list, meals and recipes planned you will be good to go.

Okay, enough about me I’d like to hear how this detox is going for you! Please share your journey with us!

Let’s go Team!

Yours In Health,

Pascha

Let the 21 Day Sugar Detox (21DSD) Games Begin!

Hi Fusers 🙂

Hope your weekend is getting off to a great start! Classes were awesome this morning, great energy, good dedication and hard work. Can’t ask for a better start to the weekend.

As many of you already know, Monday we are starting the 21 Day Sugar Detox. Here at The Fuse, we strive to consistently make healthy choices, whether it’s with food, exercise, family or work. However, we all indulge in things that aren’t healthy, we’re only human, right? Summertime often means over-indulging on many more occasions than normal, with vacations, parties, bbqs, there’s almost always a reason to over-indulge. With the start of this new school year (as parents, we see the beginning of the school year almost exactly like the beginning of the actual year) we are choosing to make a conscious effort to get back on track with our goals and training, closing down the awesomeness that is summer and moving forward.

That is why we have decided to make it a challenge at The Fuse to participate in the 21 Day Sugar Detox together, to jump-start our engines, reset our metabolisms, and rid our body of the excess toxins we’ve consumed this summer.

According to Wikipedia, the average person consumes about 24 kilograms of sugar each year, which is equivalent to over 260 food calories per person, per day. Even when we think we are following a low sugar diet, it’s often surprising to find out how many foods have added sugar.

Removing sugar from your diet helps you lose body fat quickly by stabilizing your blood insulin levels (insulin promotes the storage of body fat), increases your energy by stabilizing your blood sugar (keeping you from having those sugar highs, then sugar crashes), improves the complexion of your skin (sugar zaps the collagen in your skin), and helps you taste and sleep better. All these effects sound awesome, right?!

While all of these are huge positive effects, there will most likely be some negative effects during the first few days of the cleanse. Just like any type of detox, as you clean your body from the inside out and rid it of what it is addicted to, the body suffers a bit on its path toward getting healthier. The most common negative symptoms reported on this cleanse during the first 2-3 days are headaches, cold-like symptoms, low energy, irritability, bloating, and sporadic sleep. However, many people experience no negative symptoms, and for those who do, it’s mainly just the first few days.

You can find out more info from the 21 DSD website and purchase their book if you choose. Basically, the program is designed in three levels, introducing Level 1 participants to a life without refined foods, but not excluding all grain, legume and dairy products. Level 2 goes on to exclude grain and legume products while Level 3 is a strict Paleo diet with additional modifications specific to The 21-Day Sugar Detox’s goals for participants in breaking their sugar and carb addictions.

Foods you should be avoiding completely are anything with sugar in it (agave nectar, evaporated cane juice, fructose, high fructose corn syrup, honey, maple syrup, raw cane sugar, sucrose), alcohol, fruit, breads, candy, cereal, dairy, anything with flour, oatmeal, potatoes, soy, tortillas, vinegar, white rice, pasta, and seitan.

What can you eat? Lots of delicious food! All veggies (except potatoes), up to 1/2 cup of sweet potato a day (especially for athletes or if your energy doesn’t spike back up after the first few days of the detox), eggs, avocado, coconut oil, fish, ghee (clarified butter), lemon and lime, nuts, olive oil, free-range chicken and turkey, grass-fed beef and lamb, quinoa (Level 1 only), seeds, tomatoes and unsweetened chocolate.

We will be posting regularly on Facebook, the blog, and Instagram (follow The Fuse Fitness on Instagram and/or post pics of your meals and #thefusefitness) about what we’re eating, links to meal ideas and recipes, and how we’re feeling, both what’s challenging and what’s making us feel good. We highly encourage you to participate with us and share your meals, your struggles, your highs and ask any questions you’d like. We’re in this together and it’s just 21 days to a better you!!

So, let the games begin!!

Yours in Health,

Kristin

What’s For Lunch?

As we stated in our previous blog post, Mom always told us that breakfast is the most important meal of the day. Well, Mom also made sure we ate lunch. She packed our lunch daily, including snacks, in our He-man, Star Wars or Hello Kitty lunch box.

Planning lunch can be difficult. Many of us skip lunch, eat quickly at our desk and/or grab fast food and unhealthy snacks. This blog post will discuss how we can overcome lunchtime bad habits and focus on making healthier lunch choices.

Bad Behaviors

Many people skip lunch because they get too busy at work–we all know someone who only eats once or twice per day. Most likely he or she is not in great shape and is unaware of the harmful effects this has on the body.

Skipping Meals

Skipping meals during the day can cause overeating in the evening, resulting in harmful metabolic changes in the body. When you skip a meal your fasting glucose levels increase, which causes your metabolism to slow down and cling to fat. According to The American College of Endocrinology, if this behavior continues long-term it could lead to diabetes.

Desk Dining

Another bad habit many people struggle with is eating quickly while working. According to the Business Dayton Journal, a new survey reveals that fewer than half of all employees leave their desk to take a lunch break each day, and one out of every five workers polled said if they do take a lunch break, it is eating at their desk. What is the harm in that, you’re eating lunch right?

Wrong. Let’s face it; it’s hard to enjoy lunch if you have to eat in a hurry at your desk. Desk dining means that you are probably eating while distracted and your brain does not register that your body is eating. “Eating at your desk encourages mindless eating, and overeating,” says Susan Moores, RD, a spokesperson for the American Dietetic Association. Most cultures take a mid-day meal to enjoy food as well as a physical and mental break.

Eating on the Fly

Under constant stress, your body will start to crave rich and sugary foods. That is why many people end up going to the pizza parlor down the street or grabbing a donut from the vending machine in the office. However we all know that this behavior will end up having long-term health consequences. On the other hand, taking time away from your desk may go a long way toward relieving stress and boosting energy. Now you need to plan ahead and apply basic rules for healthy eating.

Meal Planning

“By failing to prepare, you are preparing to fail.” –Benjamin Franklin

Planning meals ahead is not rocket science. It simply means carving out one or two hours a week. Just like bad behavior can become habitual, so can good habits. Prepare your lunch and snacks at night. Maybe use dinner clean-up as a time to make your lunch with leftovers. If you are a parent, make your lunch at the same time you make your children’s. Our family uses the Mr. Lids containers to pack our meals and snacks, this way we can eat balanced, hot meals.

Lunch doesn’t have to consist of a sandwich, salad and fruit. Make complete meals you will actually enjoy and keep you satiated. Most of time we eat leftovers from dinner, or since sandwiches are not my favorite, I grab something prepared in the refrigerator section of the grocery store such as a quinoa salad. No matter what food category/diet you consider, it is essential to understand you need a balance of fat, carbohydrates and protein to live well.

What To Eat

Fats
We all need fat and there are three main types: saturated, monounsaturated and polyunsaturated. The right fat is good! It coats our cells, joints and keeps our brain functioning. Every fat or oil contains a mixture of all three, which you need to be healthy. You can get adequate amounts in seeds, nuts, fatty fish, avocado and oils. We should aim to get between 25-35% of our calories from fat. However, you should treat trans fat like the plague! If the food has a shelf life of 60 years like the Twinkie, imagine what it can do to your insides.

Fiber
Fiber-rich carbohydrates are also necessary for our body’s main source of energy and metabolic boost. Without it our muscle tissue would break down and our brain would turn to mush. We should aim to get 45-65%of our daily calories from carbs. Avoid processed carbohydrates and eat fresh vegetables and fruits. If you eat grains such as rice or bread, remember they are calorie dense, meaning it has a large amount of calories in relation to the amount of space it takes up. You can easily inhale a large portion without realizing it. It’s better to eat calorie dense carbs during breakfast or right after workouts to make use of the energy source. Try to stick to veggies and some fruit the rest of the day.

Proteins
Last and not least–why is protein so important? Proteins are essential for forming bones, collagen, cartilage, fuel, stabilizing blood sugar, helping control weight, and are responsible for building, repairing and maintaining muscle tissue. We should aim to get 10-35% of our daily calories from protein. Although protein is important, people go overboard and take in too much. This can cause an increase of fat, toxins in your kidneys and you can lose muscle and bone calcium as well as have muscle weakness. Healthy proteins come from many food sources whether you eat meat, are a vegetarian, vegan, gluten free or on a paleo meal plan. Here is a sample list: eggs, milk, meat, nuts, beans, avocados, dates, figs, bananas, cherries, apricots and grapes. There is something for everyone, just keep track of the amount you consume.

A few years ago, a couple of staff members at Epicurious decided to create a healthy lunch challenge for over 1300 aspiring child chefs, choosing a winner from each state. Click HERE for the winning healthy lunch recipes to get some great lunchtime ideas. The grand prize for the winning chefs and their parents was an enormous celebration at The White House to meet Michelle Obama (read about it HERE). Very inspiring!

Where to Eat

Vow to yourself that you will get up from your desk to eat. Walk to a bench down the street, sit at a conference room table, or eat with some colleagues. Take 15 to 30 minutes to eat and chill out. If you are at home, eat with the TV and computer turned off. Enjoy the time with your family to share both food and conversation.

In the End

So what did we learn? Never skip meals, step away from your desk, plan your meals or grab a healthy, balanced, prepared meal, exclude trans fats, always eat healthy fat, fiber-rich complex carbohydrates and healthy proteins.

Our bodies function best when we eat healthy and balanced meals every two to four hours. Please feel free to share your favorite healthy lunch ideas!

“Eat like a king in the morning, a queen at lunch and a pauper the rest of the day.” –Adelle Davis

Yours in Health,

Pascha at The Fuse Fitness

Breaking the Fast, aka breakfast

Hi Fusers!

Happy Saturday everyone! You guys all did a kick-ass job this week with your workouts, thanks for keeping us constantly inspired 🙂

All through July we’ve been talking food at The Fuse. Unsurprisingly, a lot of us like to eat 🙂  We’ve been sharing awesome healthy recipes on our Facebook page, supporting one another in eating clean, and even exchanging some healthy, homemade snacks. It’s a good community we have over here I tell ya. This post is going to cover the importance of eating breakfast. Which is awesome, because I sorta love breakfast 🙂

Remember when you were a kid, and your mom constantly proclaimed, “Breakfast is the most important meal of the day!” It turns out mother knows best, as usual.

The name breakfast was coined to represent the meal that would break the fast after the night’s sleep, and would provide energy for a long day of work. The pros of eating a healthy breakfast are huge, while the cons can have some pretty negative effects.

First the Bad News

Many people skip breakfast in an effort to lose weight. Consume less calories in the morning, create a little deficit and the pounds will shed, right?

Wrong. When the body is in a prolonged fasting state, such as when you have not eaten since dinner the night before and you skip breakfast, the body begins to panic that it might not get food any time soon. As a protective instinct the body begins to store fat (think of bears prior to hibernation). Consequently, instead of shedding weight the reverse can happen.

Simply put, the body breaks down and when you resume eating normally (not skipping breakfast/meals) you might actually gain weight because your metabolism has significantly slowed down and cannot burn calories as effectively. Double whammy.

The Good News

By eating a healthy breakfast, you are revving your metabolism and kicking it into gear for the day. This in effect, helps you to lose and/or manage your weight. You will be able to have more control over your hunger throughout the day, helping reduce the urge to overeat because suddenly you’re “starving”. You will be more likely to make nutritious and healthy food choices all day long, because you will have helped stabilize your blood sugar levels, which helps keep sugary and carb cravings at bay. Also, your mind will be clearer and you’ll experience increased energy levels and higher productivity. You can’t go wrong with these benefits.

What to Eat?

Healthy breakfast choices include foods high in protein, fruit, and veggies. Keep away from sugary, processed foods (muffins, sweetened cereals/oatmeals, donuts, pastries) and include whole, nutritious foods. A few ideas that don’t take much time are eggs scrambled with veggies (spinach, kale, mushrooms, onions, peppers), protein smoothie (almond milk, frozen fruit, handful of spinach, protein powder), make ahead frozen protein pancakes, Greek yogurt with fruit and nuts, a banana with almond or sunflower seed butter, or leftovers from dinner the night before. Breakfast does not have to be a certain type of food. Think of breakfast simply as a time of day. Don’t feel limited in what you can eat, leftovers could be a great, healthy choice.

So whether you’re trying to lose weight or simply maintain your healthy weight, remember what mom told you, breakfast IS the most important meal.

Yours in Health,

Kristin at The Fuse Fitness

To Snack Or Not To Snack….

Hi Fusers,

As you may already know, each month we invite members of The Fuse Fitness to challenge themselves to take their fitness to the next level. For example, last month we focused on practicing perfect form when exercising.

This month’s challenge has been inspired by our very own members. As group exercise instructors, we have noticed that during classes, in between huffing and puffing, many of us are talking about what we are cooking, eating and experimenting with in the kitchen. So, we thought, let’s invite everyone to share the healthy meals and recipes they eat when enjoying breakfast, lunch, dinner and snacks.

Everyday People Eating Everyday Foods

This challenge is not advocating for any particular diet or eating regime. In our opinion there are too many fad diets, drinks and services that capitalize on a “weight obsessed” culture. Instead we want to hear what healthy foods and recipes everyday people are buying, cooking and eating.

Snacking – Eating in Between Meals

We start the healthy eating conversation and challenge with snacks. Most of us love them, some of us more than others. There are many studies weighing the pros and cons of snacking and the influence on our overall health. There is also a great deal of discussion regarding the reasons people snack. These reasons are complicated, a combination of cultural, social, practical, and personal influences are involved. For the purposes of this article, we will not be exploring either area of inquiry. We will work under the assumption that many of us like to snack and we will look at ways that we can make snacking work for us.

Snacking Over the Years

Snacking is different for different types of people: active versus inactive; young versus old; under versus overweight. Children and adolescents, for example, may need to recharge their energy with snacks. Athletes often eat between meals just to keep up with their daily caloric needs. Some elderly people may not have an appetite for three large meals a day, so nibbling on smaller meals throughout the day may be a good option to keep them going. If you have questions about snacking for you, your children or aging parents, you might want to talk to a registered dietician.

Does Size Matter?

There are a few variables to consider when it comes to snacking. They include: portion control, nutritional value, timing and total daily calories.

1. Size of the snack
Many experts recommend a portion size of about 200 calories. Plan your snacks just like you (ideally) do you meals. If you shop for and pre-make your snacks everyday you will be more likely to stick to the 20 calorie portion size. Do not just open the fridge or pantry and start to graze from food containers. To help stick to the 200 calorie count, measure out the portion then sit down and enjoy the snack.

2. Nutritional value
According to Susan Bowerman, RD, assistant director of the UCLA Center for Human Nutrition, look for a balance of carbohydrates, protein (about 10 grams) and fiber (5 grams) for a snack of about 200 calories. Here are some sample snacks to have ready:

Edamame
Canned tuna on whole-wheat crackers
Cottage cheese-filled avocado
An apple and skim milk
Hard boiled egg plus 6 whole grain crackers
6-ounce container of low-fat fruit Greek yogurt
1 oz. of pistachios in the shell
String cheese plus a peach or nectarine
1/4 cup hummus plus 10 baby carrots

3. Timing of Snacks
Professionals recommend that you snack only when you are feeling hungry. If you are craving a snack due to stress or boredom, it will be better for your health if take a ten minute walk to energize your body and distract your mind.

4. Total caloric intake for the day
Balance an increase in snacks within the context of your total daily calories including your breakfast, lunch and dinner meals. Eating between meals will only induce weight gain if you regularly eat more calories than you need given your age, gender, weight, activity and goals. Check out what your ideal caloric intake is here. http://www.webmd.com/diet/features/estimated-calorie-requirement

Share What Works for You

We want you to weigh in with your thoughts as well as your snack ideas and recipes. Where do you shop, what do you make and what foods are helping you on your health and fitness journey?

Yours in Health,

The Fuse Fitness

Adopting New Good Habits

Hi Fusers!

Happy May! What gorgeous spring weather we’ve been having 🙂 Summer is just around the corner, and let me tell you, I couldn’t be happier about that. Today’s blogpost is written by our resident guest blogger, Beverly Aabjerg. Enjoy!

Get Ready for More

In April we encouraged everyone to “Just Give Up” one bad habit. Here at The Fuse Fitness, members gave up everything from chocolate to Facebook, kettle corn to junk T.V. With April behind us, the results are in, and most people have kept their promises! Why have Fuse Fitness members been so successful? Is it because they posted their commitment publicly? Or perhaps because they are checking in with each other so frequently. Or maybe because people are encouraged by participating in this challenge with a group rather than struggling alone. Is it “misery likes company” or “the more the merrier”, or a bit of both?

If you accepted our April challenge, good for you! Give yourself a pat on the back and keep up the good work. Think about whether or not you might want to continue keeping this “bad habit” out of your life. Look at the pros and cons of continuing to moderate this behavior.

May Challenge

Now in May, we encourage everyone to adopt a behavior that they know will increase their health and/or quality of life.  Some ideas Fuse members are thinking about include working out one more day a week, taking yoga classes, meditating everyday, getting a long-avoided physical exam, eating at least four servings of vegetables a day, and drinking green tea. Now is as good a time as any to take hold of your life and do something you know would be good for you.

Don’t Go Alone

This challenge is not something you have to do by yourself. Enroll your friends and family to take the challenge with you. Post the challenges on the fridge and check in with each other a couple times a week. Acknowledge and encourage each other. And have fun living well!

Yours in Health,

The Fuse Fitness

Just Give Up!

Hi Fusers!

This is not an early April Fool’s Day joke, what we mean is just give up one bad habit.

“Give It Up!” is April’s fitness challenge. The challenge for all of us is to give up one bad habit for 30 days.

At Least One Bad Habit

We all have at least one habit that undermines our health and fitness goals. The challenge is to give that habit up for 30 days. If after 30 days you want to return to your old ways, it is your choice to do so. You can give up any bad habit you want, such as a bad eating habit, like giving up chocolate, or a behavior, like watching TV while you eat. Think about the one thing that you know you want to change, big or small.

One at a Time

We know it is hard to change behaviors and most experts agree that by making one change at a time, you are more likely to succeed in both the short and long run.  It takes only a few weeks to train your brain and body to adjust. The goal of this challenge is to break free of a habit that you know does not serve you. At the end of the 30-day challenge, ideally you will have accomplished the following:

1. Establish your change in behavior as a habit itself.

2. Break your addiction/unconscious reactionary thinking to your behavior.

3. Feel empowered to continue to challenge yourself in making other changes.

To keep your mind from short-circuiting, remember this is only a 30-day challenge. After 30 days you are free to go back to your old ways if you choose. Hopefully you will use moderation 🙂

You might not want to start with giving up your most challenging habit. If you smoke daily and every night you eat cookies, pick the behavior you are most likely to be able to give up right now.

If you fall off the wagon, get right back on! One or two slips means that you are 85% effective at reaching your goal.

Remember, you do not have to go it alone. Ask friends and family to take the “Give It Up!” challenge with you. Many people at The Fuse Fitness are ready to give up a bad habit as well. So drop by the studio and see our wall of “Give It Up!”  With support it is always easier to kick a habit.

So tell us, what is one of the bad habits you are willing to give up? Do show and tell.

Good luck!

Yours in Health,

The Fuse Fitness

Post written by Beverly Aabjerg

Staying on Track!

Hi Fusers 🙂

Hope you’re having a great week thus far!

Most of us made some health and fitness goals a couple of months back. Wasn’t it easy to be gung-ho at the beginning of the new year, when we were motivated to have a fresh start, work hard and keep a positive attitude?

Life Happens

However, life happens and sometimes we get derailed off our path toward our goals. Often  it is a short series of small derailments that topple us, leaving us feeling defeated. We’re here to encourage everyone revisit your goals. Take an honest look at where you are right now and let’s get back on track!

Be Forgiving

First and foremost, forgive yourself if you haven’t quite stayed the course with your goals. We are all human, nobody is perfect. Both life’s enjoyments and stresses can lead us to make not-so-healthy choices. Take a moment to recognize this and keep it in mind. It is not how far we fall, but how we get back up that makes the difference in life.

Realistic Goals

Maybe your goals were not quite realistic. Remember that if you completely deprive yourself of your greatest pleasures (wine, chocolate, etc.), your body will not feel satisfied and you’re more likely to end up bingeing. Keep your goals realistic. Cut back so that you can still meet your goals, but allow yourself some room to relax and enjoy. Quality of life and good mental health are also very important.

Hold Yourself Accountable

Share your goals with someone! By putting yourself out there and using the buddy system for motivation, you’re more likely to stay on track because you’ll be checking in with someone about your progress.

Be Honest with Yourself

This is very important. We all know our weaknesses, and it’s far too easy to make excuses for them. Eating out too often? “Well, you know, I just don’t have time to cook….” Indulging in your sweet tooth too much? “Well, I just needed some instant energy because I haven’t been sleeping well….” Do these excuses sound familiar? Identify your weaknesses and keep them in check.

We’re all in this together. We all get off track and lose motivation, but let’s encourage and inspire ourselves and each other to be the best version of ourselves we can be.

Yours in Health,

Kristin @ The Fuse Fitness