A Good Day! – With a Side of Sweetness That Can Kill

Today-was-a-2mkomuI had a good day today.  I finally got some much-needed sleep, ate my breakfast and watched the season premiere of Boardwalk Empire season 5.  When the show went off, I was surprised that I simply felt like going to the gym.  I kept my workout rather simple; 3 min warm up walk, 12 minute run, incline ab work, leg presses, and 45 minutes of incline walking.

It’s funny how quickly your body will let you know that you have been neglecting it.  Although my body felt great and was very receptive to working out, my lungs were saying “are you serious right now?”  Lol!  Having asthma really sucks.  It takes me some time to build my breathing up.  Today, at the 10 minute mark of my 12 minute run, it began feeling as though I was breathing through a coffee straw.  My experiences have taught me that it’s ok to slow down, but it’s unacceptable to stop or give up.

After the gym, I had a bit of grocery shopping to do, and soon as I got home, I made a smoothie with celery, kale, cucumber, cantaloupe, honeydew melon, grapes, cherries, strawberries and water.  DELISH!  I just realized that I did not take pictures of it…or my dinner!  Ugh!  Dinner was amazing!  I made a salad with yellow bell pepper, romaine lettuce, cilantro, and chicken that I marinated in a fig and vidalia onion sauce.  To add a bit of crunch, I used a palm size amount of praline almonds-(not healthy, but only a small amount).  I’ve decided to start making my own salad dressing after watching the amazing documentary Hungry for Change.  (I’m working on posts that share interesting facts that I learned from it-stay tuned!).  One thing that stood out to me was when they were discussing food vs food products, and knowing what you’re reading on your labels.  I hadn’t realized that salad dressing are often made of high fructose corn syrup (HFCS) (Eeeeek!).  So I made a salad dressing consisting of herb and garlic, rice vinegar-(which I later realized had brown sugar in it), and avocado oil.  Yum!

In case you’re wondering, high fructose corn syrup is very unhealthy and is not natural.  It is an industrialized food product with an unknown method of extracting the sugar from corn stalks, and is genetically modified creating a sweet chemical substance.  Dr. Mark Hyman of drhyman.com shares the following about high fructose corn syrup:

“Regular cane sugar (sucrose) is made of two-sugar molecules bound tightly together– glucose and fructose in equal amounts.The enzymes in your digestive tract must break down the sucrose into glucose and fructose, which are then absorbed into the body. HFCS also consists of glucose and fructose, not in a 50-50 ratio, but a 55-45 fructose to glucose ratio in an unbound form. Fructose is sweeter than glucose. And HFCS is cheaper than sugar because of the government farm bill corn subsidies. Products with HFCS are sweeter and cheaper than products made with cane sugar” (drhyman.com).  corn stalks

“Since there is there is no chemical bond between them, no digestion is required so they are more rapidly absorbed into your blood stream. Fructose goes right to the liver and triggerslipogenesis (the production of fats like triglycerides and cholesterol) this is why it is the major cause of liver damage in this country and causes a condition called “fatty liver” which affects 70 million people.  The rapidly absorbed glucose triggers big spikes in insulin–our body’s major fat storage hormone. Both these features of HFCS lead to increased metabolic disturbances that drive increases in appetite, weight gain, diabetes, heart disease, cancer, dementia, and more” (drhyman.com). 

Dr. Hyman continues to share the following “5 Reasons High Fructose Corn Syrup Will Kill You”:

  1. Sugar in any form causes obesity and disease when consumed in pharmacologic doses.
  2. HFCS and cane sugar are NOT biochemically identical or processed the same way by the body.
  3. HFCS contains contaminants including mercury that are not regulated or measured by the FDA.
  4. Independent medical and nutrition experts DO NOT support the use of HFCS in our diet, despite the assertions of the corn industry.
  5. HFCS is almost always a marker of poor-quality, nutrient-poor disease-creating industrial food products or “food-like substances”.

To learn more about HFCS from Dr. Hyman: http://drhyman.com/blog/2011/05/13/5-reasons-high-fructose-corn-syrup-will-kill-you/#close

Invest in yourself and learn more about HFCS.  Start reading the labels on your food, and you’ll be surprised to learn how much of it is present in most food products that we enjoy.  Challenge yourself to find healthier alternatives that do not host HFCS, or any genetically modified toxins.

The decision to become healthy is not an overnight process.  Everyday is a lesson for me.  However the more aware we all become with what we put into our bodies, the better choices we will make and the healthier we become.  A healthy body can help with a healthy mind and will have a ripple effect with everyone we come into contact with.  Choosing to be healthy is not an easy process and requires change in all aspects.  But in the end…your body will thank you for it!

Gym day #2 tomorrow!



Here’s What’s New…

Hello Everyone!

I apologize that it has taken me this long to provide you with a new post!  

Here’s What’s New!

  • It has taken me so long to make a post because I have started my own business called She’s Virtual Office Solutions.  I am basically offering remote business and administrative services to small and medium sized establishments.  I realized that there are a lot of business owners out there who are looking for support, but perhaps not in a full time capacity and would prefer to pay for the services they need as they need them.  Other establishments may be looking for full-time help, but without the overhead costs.  She’s Virtual Office Solutions’ focus is to provide quality, customized support from a experienced professional.  My focus is ensuring that my client’s business is a success!  So between working, school, working out, and starting a business, I’ve been pretty busy!  I may not have been posting, but please believe that I have been evolving!  ;)Please be sure to visit my website, and spread the word!  www.shesvirtualos.com
  • I’m sure you have noticed a change in the format of my blog.  Gone is the wooden floor background with the crinkled paper.  I chose to reformat it  because I wanted something that would streamline with my business website.  I have linked She’s Evolving to my business website and wanted to maintain the crisp, minimalist look, with dashes of color.  I like it, but I am still working on a few things that I think need adjusting…so Stay Tuned!
  • My workouts have been consistent, but have changed.  As you have read in my previous posts, you must always LISTEN TO YOUR BODY!  Most of you are already aware of the challenges that I have with my back, and for those who don’t know, please read my post *Long, Heavy Siiiiiiiiiigh, (http://shesevolving.com/2013/02/22/long-heavy-siiiiiiiiigh/).  I am proud to say that I have since got my groove back in the gym and overall, my workouts have been going very well.  As I pay closer attention, my body is transitioning.  In the past, running was my cardio of choice, but lately, the lower, right portion of my back spasms every time I run.  I’ve tried stopping and stretching it out and start running again, but the last time I did that, I felt like my muscle was going to snap, so I stopped and went back to the drawing board.  I went back to my faithful cardio drills to get me moving to become the sweat dripping, force of fitness that I enjoy; only to be accompanied by beast mode weights!  Lol!  I also alternated my cardio from drills to the elliptical machine daily and realized that by back stopped challenging me once I stopped running.  I am not giving up on running, but I am listening to where my body leads me.  In the mean time, I am now able to slip out of the pants I dreaded buying, The Ugly Truth (http://shesevolving.com/2013/03/20/the-ugly-truth/), without having to unbutton, or unzip.  I feel as though I have dropped two pant sizes, but I’m still letting these pants hang off of me until I can get into all of my lovely jeans folded in my closet!  😉
  • Those of you who have followed my blog for a while, already know that I enjoy working out and that I like to share anything new that try.  I have changed my supplement stack.  I now only take my fatburner right before my workout, along with a tablespoon of L-Carnitine.  Prior to my higher calorie meals, I started taking Garcinia Cambogia Extract.  I am very happy with both of the products, and consider them to be contributors to my weight loss.  For more information on how they work: 

1.Garcinia Cambogia Extract: http://www.doctoroz.com/videos/garcinia-cambogia-hc

2. L-Carnitine: http://www.livestrong.com/article/397987-what-does-l-carnitine-do/

  • Over the weekend, I had an opportunity to participate in a 90 minute Zumba class.  I have taken Zumba in the past and it has always been a hit or miss, but the class I attended Saturday was the absolute best Zumba class I had been apart of.  I felt welcome from the moment I walked in the door and met the instructor Dayna.  She was excited and welcomed me and was even receptive to my mentioning her class on She’s Evolving.  Prior to class starting, I witnessed Dayna going around the classroom to talk with all of her participants.  Usually in any aerobic class, there are a few people who have the dreaded look of “Ugh, I just can’t wait to get this over with”.  Dayna’s class was different.  It was a room filled with positive energy.

When the music started, I expected to see Dayna get on the stage and give a us a pep talk before we start moving, but I was pleasantly surprised to see Dayna start dancing on the floor with her class.  It left me with the impression that she was in this with us and that we would all have fun together.  I was highly impressed.  If you are in the San Antonio area, and looking for some fun while getting fit, definitely join a Zumba class with Dayna.  I assure you that you will not regret it!  😉  http://www.dmovementfitness.com/schedule/