Is it Really the Hair??

I really did try to avoid this topic like the plague because I feel as though it's like beating a dead horse. But hey...let's commence with the beating. Recently, Surgeon General Dr. Regina Benjamin, had the internet all abuzz with her comments about Black women, obesity, and lack of physical fitness.  She partially linked the problem of obesity amongst Black women to us making our hair a priority over health. Although this was only one of the possible reasons the Surgeon General attributed to why Black women have a higher obesity rate than other demographic groups, this really got people up in arms. It lead me to ask the question, "Well, is it really the hair??".

The facts are the facts...some Black women don't workout for fear of ruining a perfectly coiffed hairstyle. I remember being a little girl and dreading hot summer days, fearing that my freshly pressed hair would revert back to those kinks I learned to hate. Oh and let's not mention gym (physical education for you southern folks). I think one semester I skipped everyday because the teacher actually made us do physical activity...how dare he?!?! I would hide from the rain as if it was acid trying to melt my skin off the bones. It all sounds exaggerated but it was the truth, child!! This mentality did transfer over into adulthood for me.

Women in general are taught that their hair is their crowning glory, regardless of ethnicity. Therefore, it has to look good at all times. You had to get that wig split every other Friday or whenever, sitting in the hair salon for hours, waiting to emerge with beautiful hair that other ladies envied. But at what cost are Black women willing to sacrifice their health in order to maintain gorgeous locks??

According to The Office of Minority Health (OMH), Black women have the highest rates of being overweight or obese. About four out of five Black women are overweight or obese. Things that make you go hmmmm. In addition, when it comes to diseases that can be linked to being overweight or obesity, Blacks (male and female) are twice as likely to be diagnosed with diabetes than their White counterparts. Black people are 1.5 times more likely to suffer from high blood pressure. Black people are also more likely to be diagnosed with coronary heart disease and more likely to die from heart disease. Now, there are some stats for you!!

This information is not new. So, if this data is accurate, which I am sure it is, why wouldn't someone want to manage their weight?? It has to be much more than a hair issue. I believe that in addition to hair, it's a lack of knowledge, support, finances, time, and resources. However, we can work around these issues. If lack of knowledge is the issue, go to the library and borrow any fitness magazine to find routines that work for your fitness level, speak with someone who is active and get tips, or simply Google it. If you need support, join a group, download a training app, start a blog or join an online fitness forum or support group. You don't need money to workout, so don't let finances stop you. All you need is space not necessarily in  a gym. There are items around your house that can assist with your workout. I plan on writing a post about being fit on a budget, so be on the look out.

With all that said, I still cannot deny that hair is part of the issue. Therefore if hair is your issue, here are some tips for that, too.  I will always recommend that you choose to wear your hair natural because you won't have the issue of the hair reverting back to kinks, coils, naps, curls, whatever you call it, because it's already in that state. I wear my hair natural and sweat like crazy during my workouts. The natural hair allows my hair to remain unaffected by those sweat sessions. It would be a waste of money if I wore my hair in any other form. However, I understand that this is not an option that many women are willing to choose. If you prefer to wear your hair straightened, wigs are always an option. They have come a loooonnngg way from the days of our grandmother's wigs...LOL. No, no Brillo pad wigs in 2011.  Lacefronts, half wigs, full wigs, hair pieces, oh my!! Just choose a style and have fun with it!! I've worn my share of wigs and loved it. They are very low maintenance.

If this is still not your cup of tea but you are determined to put your health first, try wrapping your hair and tying it with a scarf during your workouts. A gym buddy, who has relaxed hair, says that she lets her hair dry completely before unwrapping it to avoid a poofy style. You can choose to blowdry your hair after each workout but I wouldn't recommend that due to potential heat damage. Putting the hair in a high ponytail has also worked well for a few of my gym buddies.

One day while in Sally's Beauty Supply, I ran across the product Dri Sweat Edge Women's Headband. See photo on the right. It's designed to absorb sweat and help maintain your style. I've never tried it because my hairstyles aren't really affected by my workouts but it may be worth a try. If you try it out please let me know how it works out for you! Braids, Senagalese and kinky twists are also great options!! You can wash and style many braided styles as needed.

I don't have a definitive method that will solve the hair and workout epidemic that has plagued the nation (sarcasm) but I can offer you suggestions. What's the point of having great hair if the rest of you (inside and outside) is jacked up?!?! At least your hair looks good, right?!?! Uhhh, no...LOL. The benefits of exercising and proper nutrition are amazing.Whatever your reason is for not working out, get rid of it.  Find reasons why you should workout. If you can't find any reasons, please scroll up and reread this post. Please encourage all the women in your life to get out and get active. NO EXCUSES!!

I'm curious to know your thoughts on the subject. What do you or your friends do about their hair when working out? Share in the comments section.

PEACE!!

Supplements...Should You or Shouldn't You??

A supplement, as defined by Merriam-Webster, is something that completes or makes an addition to something else. There are supplements for almost anything. Ladies, if you want longer hair, stronger fingernails, bigger boobs there are millions of products offered that can help you with that. Oh, and let's not forget the fellas...if you desire a larger, uh, let's just say "member", there are even supplements to help you out with that too. Come on, we've all seen the commercials and heard those radio advertisements. However, for the purpose of this blog we are going to focus on supplements, specifically dietary supplements, that are intended to positively impact your health and fitness goals by adding a little something extra.

In the health and fitness world there are supplements that assist in boosting metabolism, losing weight, building muscle mass, etc. As I researched these supplements I learned that some have multiple purposes. Here, I will give you some insight into some of the supplements and what their functions are.

Burn, Baby, Burn
In this first section we will discuss supplements intended to burn fat. People are always trying to find that magic pill that will eliminate that extra belly fat. Well, these aren't magic pills but they may help.
Green Tea Extract: The powerful ingredient in this supplement is the polyphenol epigallocatechin gallate...say that 10 times fast. We'll just call it EGCG. The EGCG works with the body to increase fat burning and metabolic rate. This supplement is also reported to enhance muscle recovery as well as assist with joint recovery. You can purchase this from your local health food store, vitamin shop, even places like Walgreen's. For this supplement to be effective, it's recommended that people take 300-500mg three times daily, before each meal.
Fish Oil: This supplement as a fat burner is new to me. However, some studies show that in addition to the many benefits that fish oil provides, it works to activate fat burning and turn off the genes that increase fat storage. Now, if that isn't another reason to get some Omega-3s in your life, I don't know what is. Dosage recommendations can be found on the back label of the product.

Caffeine: Yes, you read correctly...caffeine. No, I'm not talking about the mocha cocoa choco latte that you get from Starbucks or wherever. Actually, the most effective form of caffeine would be in tablet form. This is because the other ingredients in coffee may inhibit some the effects of the caffeine. Caffeine increases the amount of fat that is released from your fat cells. Once again refer to the package label for dosage recommendations. Increase the fat burning ability of this supplement by taking a dosage 30 minutes to 1 hour prior to your workout.
CLA (Conjugated Linoleic Acid): This is something brand new to me. This supplement works to prevent fat storage, use existing fat as energy, and increase lean muscle mass. You can also find this at GNC or Vitamin Shoppe. It is recommended that you take 2 grams of CLA three times daily with meals.

Muscle Mania

If your goal is to build lean muscle then these supplements may be just what the doctor ordered.

• Protein: Protein can be found in many foods that we eat. Chicken, turkey, and beef are choices that are high in protein. However, protein also comes in supplemental forms. Whey protein is a good supplemental choice if you desire to build lean muscle. Whey delivers aminos to your muscle tissue quickly and contains peptides, which increase the blood flow to the muscles. You can purchase protein powder almost anywhere. My husband and I purchase ours from the grocery store. It also comes in many flavors, which can be mixed with water or you can make a shake. It's best to consume your protein when you wake up, thirty minutes prior to your workout and within 30 minutes after your workout.


• Creatine: Creatine occurs naturally in the body. It is produced by the liver, kidneys, and pancreas. This is apparently one of the top supplements for building lean muscle. It works by delivering more energy to the muscle, which in turn means more power for that muscle. More power equates to more reps of an exercise. More reps assists with muscle growth. Simple enough. Creatine comes in many forms. The dosage will depend on what form of Creatine you take.


• BCAAs (Branched Chain Amino Acids): These are the essential aminos leucine, isoleucene, and valine. These play an important role in protein synthesis, which is the process that builds muscles. A gym buddy of mine uses BCAAs as a recovery method. It feeds nutrients to your muscles post-workout. She mixes the powder form with a sports drink. This is also a supplement that comes in multiple forms. It is recommended that you take this pre and post workout.

The Energizer Bunny

Is something slowing you down?? In many cases, nutrient deficiencies are responsible for lack of energy. Deficiencies in B12, iron, and/or magnesium may be the culprits.

• B Vitamins: Studies show that B Vitamins work to boost energy levels. A B12 supplement may reduce fatigue. There are also supplemental forms of iron and magnesium that you can purchase.


• Multi-vitamin: Multi-vitamins are good because they fill in the gaps for many nutrients that your body may be deficient in. As mentioned above, nutrient deficiencies can lead to low energy levels.


• Some of the supplements mentioned in the other areas have claims of increasing energy levels. Green tea extract, creatine, caffeine, and BCAAs are some.

Recovery...whewww

Recovery is very important after an intense workout or any kind of workout. You have a short window, approximately 30 minutes, after a workout to refuel. The glycogen that your body stores is depleted after your workout, therefore you need to replace it to allow adequate recovery. Glycogen is important because the body uses it as energy during your workouts. Ideally, one should intake 1/2 - 3/4 of a gram of healthy carbs per pound of body weight within that 30 minute window. Within that timeframe carbs turn into glycogen up to three times faster than other times, which is energy that can help you perform better for later workouts.
Carbs can't do the job alone so here are some other items you can add to your post workout recovery routine.

• BCAAs: As mentioned above BCAAs feed necessary nutrients to your muscles post-workout.
  


• Protein Shake/Smoothie: The whey protein will increase blood flow to your muscles, which will allow the muscles to receive more oxygen and nutrients. You can add in fruits that are high in antioxidants, like berries, which will aid in eliminating the free radicals in your body.


• Fish Oil: You can take this for its anti-inflammatory properties, not necessarily right after your workout but in general.

It is always wise to consult with your physician prior to introducing something new into your diet. I am not a doctor nor am I an expert on supplements. I'm just the SkinnyFatGymRat who knows a little something, something. Therefore, if any of these options sound good to you, conduct further research so you will be aware of any side effects to know if it's right for YOU. My husband and I have tried a few of these supplements and a few we keep in rotation. I also know fitness buffs who swear by some of the supplements mentioned. However, what works for one person doesn't necessarily work for everyone. Also, this is only an abbreviated list of the many supplemental options that are available on the market and just using the supplement without proper diet and exercise may not yield desirable results. So, before you run out to the store conduct your own research and remember exercise and proper nutrition are always paramount!!

Peace!

MorningStar Veggie Burgers: Spicy Black Bean Burger and Grillers Prime Veggie Burger

My husband and I are on a quest to find healthy "quick cook" foods. By "quick cook" we mean that there isn't much preparation and it can be eaten within 10-15 minutes of taking it out of the refrigerator or freezer. In the standard grocery store these options are limited. You either find quick unhealthy foods or healthy foods that just don't look appetizing or cost an arm and a leg. Well, we found a healthy quick cook option from an unlikely source, my mother in-law. She raved about MorningStar's veggie burgers. She specifically mentioned the Grillers Prime Veggie Burger. I must admit I listened to her rave about the burgers with some hesitation. I wasn't sure if this would be as tasty as she touted it to be but we decided to give it a try anyway.

On our next trip to the grocery store we picked up a box of these veggie burgers. The burgers come four to a box. After checking out the price (which wasn't too bad), I immediately read the nutritional facts, which read: Calories: 170, Total Fat: 9g, Sodium: 360mg, Protein 17g. Some ingredients were vegetable protein, soy, egg whites, spices, dry milk. I'm not sure if the inclusion of the egg and milk would make this product a no-go for some vegetarians. I am not a vegetarian so this didn't affect me. After checking out the nutritional facts, we dropped the box in the cart.

It took a few days to try the burgers. The burgers were brown, very light weight, and looked similar to a beef burger. There were a few cooking options: microwave, grill, or skillet. I opted for the microwave, which takes 45 seconds for one patty. These burgers were suprisingly delicious. Did they taste like a real burger?? No...but still delicious! They did taste as though they were cooked on a grill and were very flavorful. These burgers can be eaten with or without bread. You can also place any kind of topping on them that you would a regular burger. We have kept these burgers in rotation.

We even tried the Spicy Black Bean Burger. Nutritional facts: Calories: 120, Fat 4g, Sodium 350mg, Protein 11g. The packaging states that this burger has 73% less fat than ground beef. Ingredients: brown rice, black beans, tomatoes, roasted onions, corn, chili peppers. Many of the ingredients can be seen in the patty once you remove it from the packaging. You kind of feel like you're eating something healthy. You can cook this burger the same way you cook the Grillers Prime. This burger has a bit of a kick to it, like a southwestern flare. I definitely prefer this one over the Grillers Prime. I like to eat it without bread and typically with a side of veggies and rice, even though it is comprised of veggies and rice.

Pros of both burgers:

• minimal preparation and cook time


• healthy ingredients


• filling


• flavorful


• many ways to be eaten (with or without sides, on a bun, can use any topping)


• inexpensive


• low in calories


• high in protein

Cons of both burgers:

• Only similarity to a real burger is the shape


• Only four burgers per box

Overall, these two burgers get 4.5 GyMrAts out of 5. If you're tired of eating the same old healthy alternative open up your wallet and give MorningStar a try. I know veggie and burger just don't sound right together but give it a try anyway. You might get a tasty surprise like I did.

Picture: www.morningstarfarms.com/products_grillers-prime-veggie-burgers.aspx

Living the Sweet Life

Sugar, sugar, sugar, oh how I love thee. However, my hips and waistline do not. In my post "Are Your Beverage Choices Causing Your Muffin Tops and Moobs", I mentioned that sugar contributes to fat storage in your body. Now, this isn't said to discourage you from enjoying sugary treats. Remember that you are allowed to have 40 grams of sugar per day. However, the types of sugar you consume can negatively impact your weight and nutrional goals. When you workout your body works to burn the sugar before it even starts to burn the fat. Burning fat is what gives you a lean physique, not burning sugar. Sugar can also increase your appetite for more sugar. Do you ever notice how a glass of juice or soda never really quenches your thirst?

Table sugar is commonly used as a sweetner. People use it in their coffee, tea, lemonade, baked dishes, etc.. This sugar is refined, which means that it goes through a chemical process in the factory that removes it's natural brown color and any nutritional value that it may have had. Therefore, the raw sugar is turned into the white sugar that we buy in the five pound bags from the supermarket. This type of sugar should be avoided. Why you ask?? Aside from contributing to weight gain, over consumption of sugar can suppress your immune system, increase the risk of coronary heart disease, raise your triglycerides, reduce your good cholesterol levels and raise your unhealthy cholesterol levels. In addition, sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children. Aren't our children a handful already?!?! These are just a few reasons to avoid sugar.

Your rebuttal to the above paragraph might be "well, I don't use that kind of sugar anyway, I use artificial sweetners". Wrong answer. Artifical sweetners aka "chemical sweetners", which are man made, such as Splenda (sucralose), Sweet and Low (sacharrin), and NutraSweet and Equal (aspartame) are some of the more popular choices for non-sugar users. Recent studies indicate that these types of sweetners can have some serious negative consequences for your body. There has been much debate about whether some artificial sweetners are linked to some cancers, headaches, depresssion, as well as other health risks. In addition, some researchers state that chemical sweetners can cause weight gain by increasing your appetite.

So what can you use?? My husband and I stick to more natural alternatives. My morning oatmeal is sweetened with Turbinado. It's brown in color because it hasn't been chemically altered. This type of sugar was recommended by my husband's nutritionist. You will seen it marketed in stores as "raw sugar" or "cane sugar". It is a healthier alternative to white sugar because it's not chemically altered and packs much less of a calorie punch. You can even substitute Turbinado in recipes that call for white sugar. Now, you still have to limit the amount you use to prevent weight gain. Turbinado is the better alternative for health reasons.

The nutritionist also recommended Stevia. Stevia is an herb grown in South America. It has zero calories and zero carbohydrates and is up to 300 times sweeter than regular sugar. In supermarkets, you can find it as: Truvia, Purevia, or Sweet Leaf. Crystal Light makes a Pure Fitness drink packet using stevia as the sweetner. It's actually pretty good. There is also a brand of soda named "Zevia" that uses stevia as it's sweetner. The flavors include black cherry (my favorite), cola, orange, lime, and root beer. These drinks are a great way to get your soda fix without all the calories and sugar. You can find these items in the health food/organic section of your grocery store.

Honey can also be used as a natural alternative. It packs a bit of a calorie punch (64cal/tbspn) but it is much sweeter than sugar so you won't need to use as much. I've read a few articles suggesting the use of blackstrap molasses. Blackstrap molasses is "the dark liquid byproduct of refining sugar cane into table sugar."This definitely wouldn't be my choice but don't knock it until you try it...I guess. This is also sweeter than sugar so again, you wouldn't need to use as much. Molasses also packs a nutritional punch, providing iron, calcium, copper, magnesium, phosphorous, potassium and zinc. I will give this a try eventually and do a post about it.

If you try one of these alternatives and don't like them give them another try. It's kind of like when you're trying out new foods on your toddler...the first few times don't go as smoothly as you had hoped but after the fifth or sixth attempt she/he is eating like a champ. It will probably take awhile for you tastebuds to adapt to the new food choices but remember that in the long run, your insides will thank you and so will your waistline.

Until next time...PE@CE!!