17 posts tagged “health”
This is for the Vox Fitness Challenge people. (everyone else can go on about their day! :))
I have been sick since New Year's so I have not had a chance to get moving on my own start to the challenge or post my stats. (although I bet that being sick, I have lost some weight..hahaha! I know...lame!)
Anyhoo....just a reminder for everyone to get their stats up so your starting point is noted. Of course, if you are sick like me, then there will be a delay. I will be posting as soon as I get better and not walking around like a wobbly newborn calf.
Soooo...let us know how you are doing so far....5 days in!
On another front, thank you very much to my neighbour Bookishly Fabulous, I have discovered a great tool for people to use to post their goals for visualization. The best part is that its free! (yay! We love all things free!)
Check out www.joesgoals.com and www.joeslogbook.com for some ways that might help you with having visual reminders of your goals.
And if anyone wants to join us...it's not too late!
That's right, folks, the Challenge returneth!! And it's got some BIG changes!
The last round of the previous Challenge went to bust and my ass is now getting large again (we won't even discuss the huffing and puffing up hills).....so it's TIME for some serious changes in my routine....and I am assuming in some of yours after all that holiday foods! :)
Sooooo, without further adieu......May I present: **drum roll**
THE VOX FITNESS CHALLENGE: 2009 EDITION
Starts: JANUARY 1, 2009
Ends: ???
The 2009 Edition is different in that it's no longer a 12 week Challenge. It's an indefinite challenge...for life.....because fitness, health, and wellness is best if kept up for a lifetime! (If you want, we can call it "Last Voxer Standing".....) It's not just about getting in shape....it's about maintaining it, too! And with it being an indefinite challenge, there will be re-evaluation points every 12 weeks where you can choose to continue on as part of the group or not.
The point and purpose of the challenge group is really two-fold:
1. To challenge people to try and stay on a course of being active and healthy and see if you can surprise yourself with what you can accomplish if you stay the course. For most people just staying the course for is the biggest source of pride. Even if you aren't working out big, just staying consistent is huge and is also a huge step towards having future successes since most people cannot stay consistent...and lack of consistency is the biggest cause of people not getting in shape and staying in shape.
2. To have a place of support where you can have people cheer you on and lift you up.....because you don't have to do or be in this all alone!
The only real stipulations of the Challenge are:
1. You report in your opening stats (see more info here) when you join.
2. You report in an update on your stats (see more info here) every 4 weeks.
3. You report in with an update "from the field" a minimum of once a week. These weekly updates are not meant to be stats but just an update on how you are doing, feeling, or an update on what you are doing.
* It is here that some people had some challenges with previously because they forgot or got busy. This is a stipulation not meant to hem anyone in or to be too stringent. But if you are joining because you want support in your fitness/wellness journey, then checking in once a week shouldn't be too much to ask? As well, when you don't check in regularly, then its easy to have "out of sight, out of mind" syndrome and totally fall off the wagon...which is what we want to help you not to do. The point here is to have an active, supportive group....not just a group with a big membership where no one posts or is there offering support to each other.
4. You are positive and non-judgemental towards your fellow group members (bonus points if you add fun to the group! :))
5. You "sign" a commitment contract, to yourself, for a minimum of 12 weeks of participation. At the end of 12 weeks, you can re-evaluate if you want to continue and then if you do, you can commit to yourself for another 12 weeks.
What you do to be and stay healthy is up to you (as long as it is healthy). You can be hardcore....or you could be just ready to put one foot in front of the other. We are a mixed bag here at the Challenge and it's a good thing as we all learn from each other as we lean on each other.
Soooo....are you ready? Are you in?
Please let me know if you are interested in joining in on the new challenge so we can get things rolling! And if anyone has any questions, please let me know!!
Come on!!!
I double-dog dare you! What have you got to lose?....except your bad habits and maybe some pounds and inches.......
The latest BLI newsletter (recieved via email this morning) offers a different take on the whole "drink your water" issue.
Have you had your "fluid" today? :p
Check it out:
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Water: 8 x 8
Dr. Chet Zelasko | June 24, 2008
Water has been in the news recently--drinking water, to be more specific. Two researchers from the University of Pennsylvania attempted to find the source of the long-standing recommendation to drink eight 8-ounce glasses of water per day or 8 x 8, for short (1). They saw that the Internet was full of recommendations for drinking a lot of water, and they wanted to find out why. They examined all clinical trials on drinking water back to the 1970s, and they couldn’t find a single clinical trial to support that recommendation!
Next they decided to examine some of the reasons that are given for drinking 8 x 8--their reasoning was that the recommendation had to be based on science. Let’s see what they found.
Clinical Outcomes
The researchers found four reasons cited on the Internet for drinking more water:
- Eliminate toxins
- Improve organ function
- Help weight loss
- Prevent headaches, including migraines
They couldn’t find significant research to support any of those claims. I agree, for the most part.
Drinking more water to flush the body won’t eliminate toxins--it just adds more fluid to the body. You eliminate toxins by providing the liver with proper nutrients so it can neutralize toxins and then eliminate them through the kidneys, but more water won’t help that process. The right foods and supplements will.
Drinking water before eating to help with weight loss proved to be equivocal. Some studies support it, others do not. I think that it comes down to being consistent. If you drink 8-16 ounces of water 15 minutes before every meal, that will give your body the water it needs and may help you eat a little less. As the researchers suggested, because water is not patentable, the research to prove or disprove it will never be done. I would try it anyway because there’s no harm and it’s a way of providing nutrients--and water is a nutrient--to the body on a regular basis.
Drinking water to help organs such as the skin or the brain also doesn’t have much basis in research. Severe dehydration can affect the skin, but drinking more water doesn’t provide additional benefits. The sparse research on drinking water for migraines did show improvement, but it wasn’t statistically significant. The brain is almost 80% water and the muscles about the same. Lack of water can cause fatigue and contributes to muscle cramps; it wouldn’t be surprising if drinking more water did benefit headaches, including migraines.
Is 8 x 8 Justified?
Let’s get back to the original question of the eight 8-ounce glasses of water per day. Is it justified? As I said, the researchers examined clinical trials back through the early 1970s, but perhaps they should have picked up a basic physiology textbook instead, such as Guyton’s Textbook of Medical Physiology (2). If they had looked there, they would have found a section in the chapter on fluid balance that talked about how much water we lose every day under normal conditions:
- Skin (not from sweat)--12 ounces
- Lungs--12 ounces
- Sweat--4 ounces (without exercise)
- Feces--4 ounces
- Urine--48 ounces
- Total: 80 ounces per day. And remember, that’s without sweating due to exercise or high heat and humidity.
The recommended 8 x 8 would provide 64 ounces, and that means we would be 16 ounces short based on typical fluid loss, even before your daily exercise routine. That’s why eight 8-ounce glasses of fluid per day is still a good idea. Notice I said fluid. Tea, coffee, sports and energy drinks, soft drinks, juice--all fluids count toward that total.
The researchers focused only on drinking an additional 64 ounces of water per day. They picked a position and defended it from a strict clinical-outcome perspective. Normally that’s good practice, but in this case it just didn’t make any sense.
There’s one more thing that you’ll probably read somewhere and that’s the water in fruits and vegetables counts toward that total. I agree, but most of us eat only three or four servings of fruits and vegetables per day, if that. Let’s say you start your day with an orange; that’s four ounces of fluid. Later, with your dinner, you have a medium baked potato along with a cup of broccoli; that would add four ounces and three ounces respectively. Then let’s say you top it off with a banana--another three ounces. From the foods you ate, you got 14 ounces of water--you still need another 66 ounces. And that’s why eight 8-ounce glasses of fluid per day is still a good idea. Now you know why. Bottoms up!
References:
- Negoianu D, and Goldfarb, S. Just Add Water. J Am Soc Nephrol 2008; 19:1-3.
- Guyton and Hall. Textbook of Medical Physiology. 10th Edition. W.B. Saunders. Pps 264-5. 2000.
Here is the latest e-newsletter from Better Life Unlimited with respect to this somewhat controversial subject. (I had to cut and paste it into this post as I couldn't use "vox this" to capture it as it's not yet posted online as it just came out today via email)
Dr. Chet and BLI are always on the money, in my opinion. I have been using them as a reference for years. I always like his common sense approach to things.
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Sucralose: An Update
Dr. Chet Zelasko | June 10, 2008
Artificial sweeteners are a part of modern life--they're a blessing and a curse. They can provide an alternative to sugar to feed our sweet tooth and reduce calories. They're also blamed for everything from migraines to multiple sclerosis. I addressed those concerns in a Newsletter on sucralose over three years ago (1). However, I've gotten numerous questions recently about the safety of sucralose, which includes both Splenda® and its generic equivalents; it's time to look at the research again.
Sucralose 101
Sucralose is a sugar molecule that's chemically modified to make it sweeter. Three hydrogen molecules are replaced with chlorine molecules in a complex chemical reaction. The results are a modified sugar molecule that's 600 times sweeter than the original. Because the body doesn't have the enzymes to break down the sucralose molecule, it passes through the system and is eliminated.
The word chlorine just freaks people out. There's no evidence that elemental chlorine is released from sucralose--certainly no more than the minute quantities that would be released from salt, tomatoes, fish, or any of the thousands of foods that contain some form of chlorine. In some municipalities, there's likely to be more chlorine in a cup of water from the water-treatment plant than would ever be obtained from the typical use of sucralose.
That doesn't stop anti-artificial-sweetener groups from writing page after page about the dangers of sucralose, much of it revolving around the issue of chlorine. It comes down to this: prove it. Hire a laboratory that can assess serum chlorine levels in a double-blind placebo-controlled trial; prove that sucralose is broken down in the gut in a substantive way and is absorbed. Until then, there's no ! evidence to support their position.
Reported Negative Effects
One of the criticisms of sucralose is that it triggers migraine headaches. There have been two case studies published on the relationship of migraines and sucralose (2-3). The problem is that the patients all had a variety of other possible triggers for migraines. In addition, the writers were not researchers--they were clinicians. That doesn't mean they can't write about their observations, but it does mean that they can't establish cause and effect with a single subject. Think about it for a moment. These are physicians who treat people for migraine headaches every day. With the hundreds of patients that they see, they found two who reported that sucralose--or a variety of other factors--might have been a trigger. It is an observation. Period.
Other negative effects have been reported on anti-artificial-sweetener websites. Besides migraines, there are joint pain, diarrhea, rash, muscle aches, and seizures also reported. But here's the thing: even on a website dedicated to reporting negative events about sucralose, there have been 15 comments in just under four years--and some of those are repeats. Out of the millions of doses of sucralose used everyday, there have been just two case studies and 15 comments. There's no scientific basis to link sucralose to any of the negative effects--just observations.
Other Studies
There have been two studies in humans that have examined the use of sucralose. Researchers compared the American Diabetes Association diet with an experimental low-fat diet using fat replacers and sugar substitutes including sucralose (4); the diabetic subjects using the experimental diet experienced a greater improvement in metabolic and anthropometric profile, including a greater increase in HDL cholesterol and larger decreases in HbA1c, body weight,! and bod y mass index.
Another study involved Native American subjects who are prone to type-2 diabetes (5); researchers sweetened low-sugar watermelon with sucralose to test palatability. The substitute was palatable to a wide variety of ages, thus providing an alternative to a high-sugar food.
These are not earth-shattering studies, but they're research on human subjects where side-effects were monitored. There were none that wouldn't be expected in such studies.
Bottom Line
Since the first sucralose Newsletter, there have been numerous e-mails that have circulated and website postings that talk about the negative effects of sucralose. None have contributed any more scientific evidence that sucralose is detrimental to anyone's health. Does that mean that no one will ever have a negative reaction to sucralose? Absolutely not--individual negative responses will always be a factor with any food or drink. But there's no evidence at this time that we are at risk for any disease from the regular use of sucralose.
Use it or don't--the choice is yours. As I concluded the last time, if you crave something sweet, eat some fruit. That's the better life way.
References:
Sucralose: Just the Facts. Newsletter. January 27, 2005.
Bigal ME, Krymchantowski AV. Migraine triggered by sucralose--a case report. Headache. 2006 Mar; 46(3):515-7.
Patel RM, Sarma R, Grimsley E. Popular sweetener sucralose as a migraine trigger. Headache. 2006 Sep; 46(8):1303-4.
Reyna NY et al. Sweeteners and beta-glucans improve metabolic and anthropometrics variables in well controlled type 2 diabetic patients.
Am J Ther. 2003 Nov-Dec; 10(6):438-43.
Collins JK et al. Consumer acceptability of low-sugar watermelon sweetened with non-calorie sweetener by a Native American community.
Int
J Food Sci Nutr. 20! 06 Aug-S ep; 57(5-6):363-8.
Copyright © 2008 Better Life Unlimited™
More, you say? Like we need more reasons...haha! :p
Why you should have sex at least once a week
enjoy! :p
I am sooooooooooo pumped about this stuff finally showing up! This stuff ROCKs!!!!! woot! :)
Right after Christmas and up through the spring months are when most people get serious about a workout program or just getting out and active. Why? For summer, of course. ( I hate saying bikini season....but ya....it's usually all about that dreaded bathing suit season....!!)
For those who have been participating in the Vox Fitness Challenge: round one, we have been working for the past 12 weeks and got some mo going. We challenged ourselves to get up and get moving for 12 weeks and we made it! woot! :)
Now, for some of us, we want to keep going and are going to keep going with the Vox Fitness Challenge: round two! And we would like to invite more people to join us!!!
The tentative start date for round two is Monday, May 5th.....but we may move that official start date to Monday, May 12th.
The Vox Fitness Challenge is a 12 week challenge for anyone who wants to get in shape and wants some virtual workout buddies. This is also for anyone on a current program who wants some virtual workout buddies. There is no set curriculum or program that anyone has to follow as far as diet and exercise....and there is not set fitness level of the group. (we are all over the place!) What you do as far as diet and exercise is totally up to you...as along as it encompasses health and wellness.
The point of the challenge group is really two-fold:
1. To challenge people to try and stay on a course of being active and healthy for 12 weeks.....and see if you can surprise yourself with what you can accomplish if you stay the course. For most people in round one, just staying the course for 12 weeks was the biggest source of pride. Even if you aren't working out big, just staying consistent is huge and is also a huge step towards having future successes since most people cannot stay consistent...and lack of consistency is the biggest cause of people not getting in shape.
2. To have a place of support where you can have people cheer you on and lift you up.....because you don't have to do all this alone!
The only real stipulations of the 12 week group challenge are:
1. You report in your opening stats (see more info here)
2. You report in your ending stats (see more info here)
3. You report in with an update a minimum of once a week.
* It is here that some people had some challenges because they forgot or got busy. This is a stipulation not meant to hem anyone in or to be too stringent. But if you are joining because you want support in your workout journey, then checking in once a week shouldn't be too much to ask? As well, when you don't check in regularly, then its easy to have "out of sight, out of mind" syndrome and totally fall off the wagon...which is what we want to help you not to do. The point here is to have an active, supportive group....not just a group with a big membership where no one posts or is there offering support to each other.
4. You are positive and non-judgemental towards your fellow group members (bonus points if you add fun to the group! :))
5. You "sign" a commitment contract, to yourself, for the 12 week challenge
So, if your interest is peaked, please read up on the challenge via the links provided at the top. If you have any questions, please let me know! And after you read up and you are game to sign up for round two, please definitely let me know asap! :)
(p.s. all round one participants please make sure to let me know if you plan to participate in round two, if you have not done so already! thanks! :))
The 12 week Vox Fitness Challenge is wrapping up it's 12th and final week! Congratulations to everyone who participated! woot! :)
Much speculation has surrounded the topic about what is next and many people have expressed interest in doing another 12 week challenge to keep the momentum going! I think this is a grande idea!
Sooooooo, we are going to be starting another 12 week challenge on Monday, May 5th.
This time around, things will be the same as the original deal.....but with a couple of changes.
The new and improved Vox Fitness Challenge (read carefully!):
1. This challenge is open to everyone on Vox, regardless of whether or not you participated in round one. If you are a current participant of the round one challenge, please let me know if you plan on continuing or not.
Please don't feel obligated to continue on or join up. The challenge is totally voluntary for those who are seriously interested in taking it on.
2. On May 5th, you must report your starting point stat for one or all of the following:
- weight
- % body fat
- body measurements (thigh, hips, waist, chest, bicep)
- clothing size
3. Your first post should include, in addition to your starting stat(s), a little about yourself, what you plan on doing for the challenge, and what you hope to accomplish.
4. What you do for the challenge is pretty much up to each individual as we all have different goals, abilities, and desires. Just as long as your plan of action revolves around activity (exercise), health, and wellness. Starving yourself and/or using strange diets is really not a long term plan for success.
The first challenge was a big mix of different people doing different things and everyone was starting out from somewhere different. Don't feel shy because you may not be exercising or doing anything now. The whole point of the challenge is to just start!!! :) And if you are just starting, perhaps try picking up Bob Greene's Best Life Diet. It's a great way to get started, gradually, for long term health and wellness. Bob's vision is to get everyone making lifestyle changes that last a lifetime.
5. At the end of the 12 weeks, you must report in your ending stat(s) as per above.
6. You must post a minimum of once a week to the Vox Fitness Challenge group with a report of how things are going. It doesn't have to be long or verbose.....just a simple update is fine. The whole point of the group is support....so a quickie once a week should not be a challenge even for the busy people. Don't join the group if you don't plan on participating.
7. Please follow the links above and read all the info that was posted for the first challenge. The same things apply for the second challenge and I don't feel like posting it a second time. Please take the time and read up.
8. Everyone who participates in round 2 must "sign" a commitment contract for the challenge. This is a commitment mainly to yourself that you still stay commited for the 12 weeks. The one thing that was highlighted in the first challenge was just staying the course, for 12 weeks, seemed to the hardest challenge. And if you want to move forward in getting in shape, staying the course is what needs to happen!
So, read up, think about it, and let me know if you are seriously interested in joining the second challenge. If you are not part of round one, you will not be able to view the group as its a private group. I will be inviting and adding all the new people, for round two, once round one is finished and wrapped up.
If you are seriously interested or have any questions, please let me know via a comment below or via PM.
Good health, love, and blessings,
Dee
