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!

A Visual for Nutritional Labels

Use the above visual as a reference when "Dissecting Nutrition Labels and Packaging" http://http//mahoganystrengthspeaks.blogspot.com/2011/07/disecting-nutrition-labels-and.html

Dissecting Nutrition Labels and Packaging

Once you have made the decision to begin living a healthy lifestyle, you have to start educating yourself. You should start with something simple...the nutrition label. Losing weight, maintaining weight, whatever your goal is relies heavily on what you eat. A person can exercise all they want but unless they change their diet they will continue to struggle with the same issues. It's like running around the hamster wheel...you're always stuck in the same spot.

The label is actually easier to decode than many people think. On most food items the label can be found on the back of the package. The first things to observe are serving size and servings per container. All the nutritional information i.e. calories, fat, cholesterol, etc. is calculated per single serving. Take a look at the label above. According to this label this food item has 25 servings and in each serving is 6 pieces. Therefore, if you counted the contents of the entire package, there would be 150 pieces inside. Pay attention to this so that if you go over the serving size, you know to adjust the calculations for the amount per serving.

The calories listed on the label refer to how many calories are in each serving. Pretty easy, right? The difficult part with understanding calories is the attractive wording that manufacturers put on food labels to make it more appealing to dieters and health conscious folks, like us. For instance, how many times have you seen "low-calorie", "reduced-calorie", or "calorie-free" on an item and purchased the item because of these labels? Let's look at exactly what those terms mean.

• Low-calorie means that the food item has to have a calorie count of 40 calories or less.
  



• Reduced-calorie means that the food item is required to have at least 25% less calories than the regular version of that same food item.



• Calorie-free doesn't necessarily mean that there are zero calories in an item. It only means that there are less than 5 calories per serving.

If you see these terms on an item that you want to purchase remember to flip over to the nutrition label to see if it's really that great of a buy, particularly with labels that read low-calorie and reduced-calorie.

The next section is the fat. Fat gets such a bad name, however it plays a positive role for the body. It builds nerve tissue and hormones and the body uses it as fuel, as well as serving many other functions. However, fat can become something to avoid when the fat isn't burned. It then becomes deposited into your body in fat cells. That's when we get our muffin tops and moobs...not a good look.

On the same line as the calories there are the calories from fat. These are the fat calories from all the fat in that item. When you are grocery shopping choose items that have a significant difference in the amount of calories and calories from fat. The top line that reads "total fat" includes the grams of fat found in all types fat: monounsaturated, polyunsaturated, and saturated. Avoid foods that are high in saturated fat. Manufacturers also label their packages with similar terms as calories: fat-free, low-fat, and reduced-fat.

• Fat-Free: Less than 0.5 grams of fat per serving




• Low-fat: Three grams of fat or less per serving
  



• Reduced-fat: At least 25% less fat per serving than the original version.

Cholesterol is next up on the list. Cholesterol contributes to higher blood cholesterol, putting a person at risk for heart disease. Cholesterol-free food items have less than 2 milligrams of cholesterol. Items marked with low-cholesterol on the packaging have 20 milligrams or less of cholesterol.

Now comes sodium also known as salt. Eating more than the recommended amount of sodium can lead to water retention and high blood pressure. That water retention could lead to higher numbers on the scale. A daily intake of 2,300 milligrams or less is what you should shoot for.

Total carbohydrates tells you the amount of ALL types of carbs found in a single serving. A key area to be mindful of under total carbs is the amount of sugar. Ideally, the less sugar the food item has the better. Dietary fiber is also listed in this section. Choose food items with at least 2.5 grams of dietary fiber per serving.

Lastly, we have protein. You can calculate how much protein your body needs by multiplying your weight by .37. Keep that number in mind when you're reading nutritional labels. Beef, chicken, and eggs are all great sources of protein.

As far as the Percent Daily Values, just know that these percentages are based on a 2,000 calorie diet and they indicate the percentages per single serving for each element (fat, protein, sodium, etc.) present in that particular food item. The goal is to eat 100% of each element.

Now that you are a little bit wiser, go to your local grocery store and shop in peace!! Peace.

In a Time Crunch?? Have You Ever Considered 30 Minute Workouts?

There are days when I just don't have 1 - 2 hours to give to my workouts. Now, I don't intentionally spend that much time working out but time just slips away from me. I find that I am at my most peaceful moments when I am working out. However, with family, work, and just life in general, time is of the essence.

We all know that I will NEVER stop working out because if I did, what would become of the SkinnyFatGymRat?!? *Gasp*Therefore, on days when my time is limited I am going to restrict myself to a 30 minute workout. Many health professionals recommend that the average adult should exercise a minimum of 30 minutes per day. On it's face, a 30 minute workout may not seem like enough. However, you get out of a workout what you put into it...with that said a 30 minute easy walk or a weak strength training session isn't going to cut it. You have to maximize your workout due to the limited time.

During my 30 minute workouts I like to combine cardio and full body strength training, typically circuit training.Each circuit is completed 3 times. A circuit is when several exercises are completed back to back with no or very little rest in between exercises. The intensity of my circuit is high and I perform moderate reps (12-15) of each exercise. Some exercises that are included in my 30 minute workouts are: jump rope, box jumps, push ups, bicep curls, rows, jumping jacks, step ups, and bicycle crunches. The trick for me is to keep a variety of exercises to choose from. It prevents the routines from getting boring. Write down the ones that work for you and put them in a book for future use.

If developing your own routines isn't something that you want to do, you can always just do a google search of 30 minute workouts. Why reinvent the wheel, right?? Here are a couple of links for effective 30 minute workouts.

• This site provides workouts for novice, intermediate, and advance levels of fitness: http://www.sparkpeople.com/resource/thirty_minute_workout.asp





• Read this site thoroughly it provides some good information about an effective 30 minute workout:http://http//www.webmd.com/fitness-exercise/features/fitness-blitz-the-30-minute-workout

Also, some ketltebell workouts tend to be on the shorter side. See this previous post for some ideas regarding kettlebell routines http://http//mahoganystrengthspeaks.blogspot.com/2010/08/ketlebell-workouts-are-truth.html

Remember that you can always modify your workout to match your fitness level so don't be intimidated by exercises that seem too difficult or unfamiliar. If the exercise is unfamiliar "Google" it. My advice is to try to fit a workout in whenever you can because your body and your clothes will thank you for it. 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

Quickie: I am a Half Marathoner

So, yes I completed the McDonald's Half Marathon. It was a great experience!! My official (clock) time was 1:59:50, my chip time was 1:59:02. If you remember, my goal was to come in under two hours...and ladies and gentlemen I did just that!! Considering I was running on a bum foot I did pretty damn well!! Go me, go me, go me!!!



The race wasn't as overwhelming as I anticipated. It wasn't easy but it definitely wasn't overwhelming. The night prior to the race my in laws cooked me a tasty spaghetti dish with whole wheat pasta and ground turkey (yummy). I was carb loading in preparation for the race. My husband also gifted me with a massage gift certificate and an edible fruits arrangement (nice gesture). When I got home I made sure all of my gear was at the ready, shoes (check), bib (check), hat, gloves (check)...I was ready!! I woke up race morning, ate my standard oatmeal, drank a little water and waited for my ride. I carpooled with three other ladies to the race because parking was horrendous. It worked out well because one of the ladies worked downtown and we could use her parking pass and chill out in her building until it was time to race.



As we made our way from the building to the starting line I started to get a little anxious. I wasn't confident that I would meet my time goal, especially with a sore foot. I immediately started to amp myself up, I turned up my Ipod and got focused. At the starting line I was blasting "Monster" by Kanye West because dammit I was going to be a monster and devour that race!! The four of us ladies are standing there as they begin the countdown to start the run. Shirts start flying everywhere from people getting rid of their cold weather attire. Swish, we all take off running. Two in the front, two in the back, blocking out all the thousands of people around. Mile 1, Mile 2, Mile 3...uh oh...my foot is causing pain that is shooting up through my right leg. I slow down but keep it moving. One of the carpoolers whom I was running with tries to stay with me but decides to catch up with the two ladies in the front. Cool with me, she was talking too much anyway. One of the coaches from the training team spots me in my lime green 1/2 marathon singlet and runs about 1.5 miles with me. Just what I needed. He took me over the hill and I would see him again at the home stretch.



Mile 4, 5, 6, 7,8, wait a minute the pain has shifted to the other leg. Can a girl get some reprieve here?!?!?! I guess not. I'm still running through the pain. My carpooling ladies are no longer in my sight, but that's okay. My pace is steady, there are plenty of people yelling out supportive words and plenty of funny signs. One sign read "You are so getting laid tonight" and another "If your nipples aren't bleeding you aren't running hard enough". Hilarious!! At this point I'm thinking I've already gone this far, you can do this, you can do this!!



Mile 9, Mile 10...now I'm thinking why did I sign up for this. The pain has subsided in both legs but now I was getting kind of bored and my music just wasn't helping me any. Then a running angel started to run next to me. He only said a few words then took off but those words rejuvenated that fire to run. I got back in my groove and next thing I knew I was on mile 12. The coach showed up again at about mile 12.5. The clock was in sight, so I knew I was almost there. Once again, doubt started to settle in. I just wasn't sure if I could meet my time goal as I watched the clock tick away. I glanced down from the clock and a few feet ahead of me was a little old lady in a pink running outfit. I thought to myself, there is no way this old lady is going to beat my time. So I made my move...I tripped her then hopped over her body...just kidding...I sprinted the rest of the race!!! I looked up as I crossed the finish line and read 1:59:50 and grabbed my participation medal (that medal broke that same day you know, so cheap)



My husband greeted me at the finish line, I grabbed a banana and some Powerade and took my happy, little, aching body home to rest. What a memorable day it was!

Quickie: I'm Baackkkk...and still running.

I've been gone for a minute but I'm back. School is back in session, which means I had to return to my day job. Between motherhood, work, and workout time I've been pretty busy. Oh yeah, plus I'd rather sleep than blog so when I do have a free moment that's what I do.

Despite my schedule, I have managed to keep up with my running schedule. There are only two weeks left until the Suntrust 1/2 Marathon. Wowww, time flies. Today I ran the farthest distance I have ever run in my life...wait for it...12.4 miles. It amazes me that anyone, including myself, would run that far without being chased. Was it easy? Absolutely not. Was it fun? I could think of more exciting things I could have done with my Saturday mornings. Was it exhilirating? ABSOLUTELY!!!! I'm amazed at the things the human body is capable of doing.

Last week, I struggled running seven miles, which was surprising. At that point I had already run nine miles, without so much as a hiccup. But, there I was struggling to get in 7. At the end of that run I reflected on my week and realized that my diet was horrible the week prior to the run and it was cold as hell. Keeping that in mind, I made sure I monitored what I ate more carefully leading up to this 12 mile run and wore weather appropriate attire. It made a heck of a difference. Now, I'm not going to lie, I snuck in two cookies and a brownie (or two), oh and a Reese's Peanut Butter Cup (my inner foodie) but for the most part I ate well. I felt strong during the run and mentally I felt like Super Woman.

My headphones were bumping, my running buddies and I were weaving in and out of the other runners and it felt good. With each strike of my foot on the pavement, my confidence grew. I started to envision the finish line...then I realized I was only on mile 5...I had 7 more to go. LOL. It actually wasn't too bad. Stopping at every rest stop to refuel with Powerade helped tremendously. The stops were only a few seconds but they were necessary. I was able to tune out the run for the most part, which made the challenge of getting to the finish line easier. At about mile 9.5 I got an adrenaline rush. At that point I felt like I could do anything. The rest is history. We finished out the run with a time of 1hr and 48min, picked up our bagels, stretched and headed home.

This 12 miler was excellent preparation for race day for many reasons. First, it showed me that "Yes, I can do this". Second, I know what I need to do to prepare for race day in terms of diet and attire. Third, I now know that I need some new music on my ipod (if you have any suggestions, please throw them my way). Halfway through the race my playlist ended. I had to tinker with it to change the playlist. No bueno!! It wasn't as easy as it sounds.

Anyone can complete a race...yes, I said it...anyone can complete a race. Whether you walk it, run it, or a combination of both, you can get it done. There are people training for this same 1/2 marathon who walk or have a really slow running pace. All you need is a plan, some motivation, and most importantly a support system. Joining the Sportsbackers training team is the ONLY way I could have been able to make it through the long runs we've had. You find people who run at your pace and who keep you going strong. When I feel like saying "screw this" I just look around me and see people still going so I keep going.

Race day is almost here and I can officially say I AM READY!!!! Let's Get It!!!