A Common Sense Way to Loose Weight

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Believe it or not, but I have been searching for a common sense way to loose some pounds and keep them off. You see, over the summer a packed on over ten pounds and it has taken me to March to get it all off. Where is came from, what I did to get it, and why it took soooo long to get off is an honest mystery to me. Before summer I was already five pounds heavier than my "comfort zone" weight, so adding another ten pounds to that was not something normal. It was also the heaviest I have ever been.

That being said, the idea of just loosing it all (plus a few of the 5 lb's extra, thank you ;)) to simply bulk back up while race training sounded AWFUL. But then, I was listening to the Mickey Miles podcast with listener questions with Fitz Koelher and she said something so simple it was like a punch in the face. Her insanely easy method for not bulking and helping people loose weight without yo-yo dieting is to take your ideal weight and tack a zero on the end. That number, my friends, is your total calorie count for the day.

Whaattt?!?! I know.

Fitz says that the average calorie expenditure for usual activities is 10 calories. With that in mind, it makes sense that we would only need our target body weight, times ten. With this simple number, Fitz has found people to be able to slowly and safely bring their body's down to only needing that much energy... I like to think of it as a goldfish- they will only grow as big as their space will allow them. Likewise, our bodies will only grow as far as we feed/energize them.

But then, I had a few questions...

1. What should these calories be?
2. What about workouts? I cannot guarantee anyone's safety when I am hangry and working out+ low cal could make for a very hangry Jenni. 
3. Is using your name in the third person acceptable? Is it a sign of oncoming hanger?
4. What if I have a fast or slow metabolism?

Thankfully, Fitz went over most of these questions, in detail, on her website. You can read the full explanation here. My shortened version is below :)

1. Any diet should be well rounded and consist of lean meats, fruits, veggies, and healthy carbs and fat. This is not exactly the super fun town of eating, but who said being healthy means we get to eat fried chicken for breakfast daily? You know who, no one. ever. And, of course, we are in control of our diets, so we can decide when to cheat and when not. Hello adulthood, I will have that small fry. JK! Kind of.
2. Workouts should not increase your calorie count unless you are running 10-20 miles or doing the equivalent with some other workout. We do not need those extra calories and, if anything, will find those lb's come off faster if we do not supplement the calories lost during a workout. Keep in mind that a) you should not have an unhealthy number that your body cannot live on anyway and b) most workouts will burn between 200-500 calories an hour. Not quite bracket breaking. Also, eating lean proteins and a mix of proteins and healthy carbs after a workout will help you be satiated for longer. So maybe we won't actually break walls in a hangry rage!
3. Every body is different. Fitz recommends playing with the system a bit. If you are finding that weight is just falling off at an unhealthy rate or your are lethargic during the day, you probably have a fast metabolic rate and need to add on a few calories. If nothing seems to be changing, you may have a slower metabolic rate and need to reduce those calories a bit  more. Simple enough, now for the doing!

Please let me know if you are trying this and if it seems to be working for you. I have been trying this method for about a week now and, so far, are liking the results a bunch!

Starbucks for Less- Calories

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Ok, so laying it all on the table, I have had Starbucks A LOT in the past few weeks. Like once a day A LOT. Why?! You ask with mild concern and fear in your voice (unless you are one of my Starbucks loving friends who does not understand why this is a big deal)- Well, there are many bits to this Starbucks coffee storm.

In part, it is because I have has a ton of meetings there and you do not go to a place without getting something. That's just manners. Second, I keep having this pesky issue with forgetting my wallet at home and wanting food while out. Until recently I did not know that Apple Pay was up and the only way I could get food without stealing it was to go to Starbucks and pay through the app (also, let's just gloss over the whole driving without a license thing. Ok? Ok!)

And finally, it has gotten about as cold as Florida gets and I will take advantage of that with hot yoga, wearing scarfs, wearing scarfs at hot yoga (yes, I did), and drinking copious amounts of hot yummy coffee beverages. Oh, and as far as drive thru coffee is concerned, Starbucks averages the lowest calories between McDonald's and Dunkin Donuts.  All of this together and you have a Starbucks fiend on your hands.

Thankfully, there is a way to lower the super high amount of sugar and calories in your super yummy drink. Keep reading for the big, three part reveal! Drums roll.

The Easiest Way

Warning, the easiest way may not always be the healthiest or yummiest option. But, it can work in a pinch. For this, all you need to do is read up on the 200 calories or less menu at Starbucks. All of the drinks are Tall options (gross) and most are teas. If you are wanting a coffee,  the Skinny Vanilla Latte will run you 100 calories, the nonfat Cappuccino will only set you back 60 calories, and the nonfat Caramel Macchiato is only 140. Not too shabby, especially considering that a tall coffee is about the average person's cup.

But, what if you are not the average person and a cup of coffee is not a cup of coffee unless you need both hands to hold it and your cup could be confused with a bowl? Well, your in luck!

Soy and NonFat

Getting ready, a whole milk grande latte has between 150 (cafe latte) and 460 calories (Eggnog Latte)!!?! If you want to avoid some unneeded calories this coffee season, avoid whole milk. When it comes to dairy in your drink, Nonfat is the best with Soy coming in at a close second. This will shave between 10 and 100+ calories off your drink. Even better, many of these calories would be from fat.

To get a good idea, here is the run down on the Hazelnut Macchiato (my favorite), the Gingerbread Latte, and the Pumpkin Spice Latte.

Whole Milk Hazelnut Macchiato

• 270 calories
• 10 grams fat
• 35 carbs
• 10 grams protein

Nonfat/Soy Hazelnut Macchiato

• 190 calories (NF)/ 230 calories (Soy)
• 0 grams fat/ 4.5 grams fat
• 35 carbs/ 39 carbs
•  11 grams protein/ 9 grams protein

Whole Milk Gingerbread Latte

• 290 calories
• 10 grams fat
• 37 carbs
• 11 grams protein

Nonfat/Soy Gingerbread Latte

• 200 calories (NF)/ 250 calories (Soy)
• 0 grams fat/ 5 grams fat
• 38 carbs/ 42 carbs
• 11 grams protein/ 9 grams protein

Whole Milk Pumpkin Spice Latte

• 340 calories
• 10 grams fat
• 50 carbs
• 14 grams protein

Nonfat/Soy Pumpkin Spice Latte

• 260 calories (NF)/ 310 calories (Soy)
• 0 grams fat/ 5 grams fat
• 50 carbs/ 54 carbs
• 14 grams protein/ 12 grams protein

Less Sugar

Less sugar equals less calories. The goal, even beyond fewer calories is to have it be healthier. There are always ways to make things fat free or sugar free, but sometimes, what we are replacing it with is even worse than the fat or the sugar. That is, unless we are simply something away. To get less sugar in your Starbucks drinks, the best way is to ask them to put less in from the start. This has been my go-to for YEARS and I have probably already mentioned it on the blog once or twice before.

A flavored grande drink from Starbucks will have 4 pumps of syrup in it. That is a lot. Usually, it is very hard to tell the difference in taste between three pumps and four pumps, but the health benefits are vast. Each pump of Pumpkin Spice Syrup has 33 calories and 5 carbs. If you were to cut out 1-2 pumps, you would be saving about 66 calories and 10 carbs, bringing the total down to less than 200 calories and 40 carbs. That is still a TON of carbs, but it is a whole lot less. Although these numbers are quite high, the average flavored Starbucks syrup has 20 calories and 5 carbs but the Gingerbread has 80 calories per pump and 19 carbs.

Syrups to Avoid

Unfortunately, not all Starbucks flavors are created equal. To avoid unwanted calories, avoid the Starbucks flavors that have far too many. These include the Eggnog which is one of the least healthy and calorie loaded drinks Starbucks has. Next up is Gingerbread which is incredibly high in the calorie count.

Say No to Fluff

The Starbucks whipped cream and drizzle may be tasty and pretty, but is adds on plenty of useless calories to any drink. That whipped cream will set you back 80 calories, 2 carbs, and 8 grams of fat. Drizzle varies but will be 20+ calories. Just. Say. No.

Avoid the Skinny

You may think that ordering the Skinny option of anything is your best bet at Starbucks. Yes, that is true if you are only looking at carbs, fat, and calories, but reading the label tells a completely different story. The Starbucks Skinny syrups are the sugar free options. These use Sucralose, a sugar replacement that has been linked to plenty of nasty things. Sucralose has compounds that the human body cannot break down, much like trans fat. These compounds are mainly sotred in our kidneys and liver and will accumulate over time.

Although the absorption rate of Sucralose is only 10%-40% depending on research facility, you are still absorbing 10%-40% of something in your body that will never break down. Even worse, Sucralose has been linked to causing birth defects, shrinking of the thymus gland (needed for T-cell growth and proper immune function), enlarged liver and kidneys, and a reduced growth rate.

Sure, you may not be getting extra calories, but the side effects are just not worth the Skinny name.

The Pros and Cons of Drinking Coffee

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Coffee is great and the hoard of Starbucks receipts you could find in my purse at any given time would not argue that fact. But, for as good as coffee is, it has also been getting pretty mixed signals for the health world. Sure, the sugars, creamers, and flavors that are just more sugar are not great- Well, actually, they are quite bad- but, what about coffee itself. If you are one of those highly disciplined people out there who never touches a Starbucks drive-thru or coffee creamer with a 10-foot pole, there is a pretty good chance you are doing quite well since most of the pros for coffee are when it is in it's purest form. 

Go ahead, give yourself a pat on the back all you black coffee drinkers. Now, go on and read the good, bad, and ugly of that cup of jo.

Brain Health

Pros

One of the biggest, and best, pros to drinking coffee is the brain health that comes along with it. Researchers from some of the leading Universities have found that coffee increases memory retention and also decreases our risk of dementia and Alzheimer's disease. This is because, like all plants, coffee has phytonutrients and antioxidants that fight free radicals in our body. Free radicals are the things that reduce cell production and harm our DNA and include UV rays, carcinogens, and even the air we breathe.

What is even more incredible is that coffee has been found to actually repair damage to our DNA. This means that our DNA has fewer errors in reproduction and stays longer for longer (all about those telomeres). Keeping our DNA healthy also goes a long way for reducing our risk of cancer. Specifically, coffee helps reduce the risk of brain cancers.

Heart Health

Pros

The antioxidants found in coffee are not just for the brain. Turn's out, that they also reduce inflammation in our arteries and can lower our blood pressure. Both of these being extremely great for that ticker. The reduction of swelling in the arteries decreases one's risk of a stroke. the Nitric oxide found in coffee may also increase the diameter of arteries, lowering blood pressure and the risk of heart disease.

Cons

With all these great pro's, the only con to drinking coffee for a healthy heart is the caffeine. The caffeine found in coffee regular will actually negate the health benefits, making it a "con" instead of a "pro". Caffeine in coffee can also caused increased heart rhythms and an abnormal heart beat.  If heart health is on your mind, switch that caffeinated coffee out for the decaf variety.

Diabetes and Weight

Pros

That's right, coffee reduces our risk of Type II Diabetes. Researchers have found that those who drink 4-6 cups of coffee (decaf or regular) reduce their risk of diabetes by, up to, 30%. Those that drink more than 6 cups per day reduce their risks by a whopping 35%. This crazy decrease may be due to the antioxidant compounds cholorogenic acid and quinides found in coffee that reduce cell's sensitivity to insulin and help regulate sugar levels.

Cons

Unfortunately, this benefit is mainly found in the decaffeinated version since caffeine increases insulin sensitivity. The sugar high that you get from caffeinated coffee will also adversely effect most people's diets when they get to that sugar crash. This is because most people will reach for something high in fats and carbs to even out their blood sugar levels once more.

Weight gain can also be associated with coffee. New research has found a correlation with coffee drinking and an increased sweet tooth. This may be because of chemical reactions in our body, or simply because, as a society, we associate coffee with sweets.

Aging

Cons

Drinking too much coffee can dehydrate the body, causing premature aging of the skin. If you are wanting to drink your usual coffee, it is best to drink it with a cup of water on the side. This will also decrease the headaches that some associate with their morning cup of jo since most coffee related headaches are a symptom of dehydration.

Cholesterol and Your Liver

Pros

Well, this is a mixed bag if I ever saw one. Turns out that caffeinated coffee might just lower your risk of liver cancers by, up to, 43%. Just like it worked in our brains and arteries, coffee limits swelling and inflammation in the liver, thus reducing the risks of many liver diseases. Likewise, caffeine may help inhibit cancer cells from forming.

Cons

Now, for the mixed part of this bag. Unfiltered and boiled coffees increases the LDL or bad cholesterol found in our blood. This is especially evident in French presses and Turkish coffee makers that do not filter the coffee first. To decrease the LDL increasing properties, opt out of non-filtered options and get a drip filter coffee maker instead. It may not be quite as good (so true), but you won't be increasing your cholesterol with each cup.

Energy

Pros

Ready? Caffeine makes you more awake. Bam. Mind blown.

Not quite. Caffeine keeping you awake may not be such a mind blowing idea, but it sure can be a pro in a pinch. There are many people out in our world that rely on that morning cup of jo for their eyes to open and their foggy brains to clear.

Cons

The only bad thing about this increased energy is when it gets in the way of when we need to sleep. Coffee can increase your risk of insomnia since the brain is wired and simply cannot turn off. Everyone reacts differently to caffeine, but it is best to not drink coffee within 6-hours of hitting the hay. Even if you have an easy time falling asleep, your sleep will not be as deep or rejuvenate you quite as well with caffeine in your system.

As our bodies become more accustomed to the effects of caffeine, we will also begin to need more to feel the effects. This can be a not-so-great addiction that will only increase over time and decrease the proper sleep we need to be getting.

Pesticides

Because of all the places coffee comes from, it is one of the most pesticide laden foods we can get. Pesticides in coffee are absorbed into our bodies when we drink it. And, they are not easily gotten rid of. To reduce your pesticide intake (which can lead to multiple diseases including different forms of cancer), opt for the organic option. The coffee industry is pretty strict on what makes coffee organic. This means that you can feel at ease knowing your organic coffee does not contain harmful chemicals.

Here is my favorite organic coffee brand :)

Spirulina, The Benefits, and How to Use It

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If you have not heard of spirulina (which I had not until a few weeks ago), it is a blue-green algae, or, cyanobacteria that can be taken as a health food supplement in either powder, tablet, or flake form. Spirulina is extremely high in protein, making up nearly 65% and a great source of vitamins and nutrients. In fact, the daily dose of spirulina (2,000-3,000 milligrams taken in 500 mg doses) has about 15% our daily intake of vitamin A, 45% our daily intake of potassium, 10 calories, 1 gram carbohydrates, 0.25 grams of fat, and 2 grams of protein. Spirulina is also high in beta-carotene, chlorophyll, calcium (26 times what is found in milk), gamma linolenic acid (an essential fatty acid), zinc, copper, vitamin E, vitamin B-complex, and is a complete source of protein.

Researchers from the University of Maryland Medical Center have found that spirulina has many benefits in test tube and animal studies, although no tests have been done on humans. Some of these benefits that may transfer to humans include:

• Immune Support: Spirulina increases the number of antibodies found in the immune system along with infection-fighting proteins.
• Anti-cancer Properties because of the immune support
• Detoxifies the Body: Chlorophyll helps remove toxins from our blood.
• Reduces Allergic Reactions: Spirulina stops the release of histamines that cause runny noses and eyes along with itching skin, eyes, and throat.
• A Protein Supplement
• Anti-infectious: Spirulina may aid against herpes, HIV, and the flu.
• Improve Oral Health: This is for two reasons, the first is that spirulina has high amounts of phosphorous that reduce enamel decay. The second is that it may help reduce oral cancer.
• A Probiotic: Spirulina boosts the production of probiotics in the body.

Blue-green algae, in nature, can easily bind to other metals and toxic substances. Be sure to get a good quality spirulina from a trusted source to avoid health risks. I have heard very good things about Mountain Rose Herbs.

How to Use It

Spirulina can be taken in tablet form, or, as a powder mixed into drinks. It is recommended to take 2,000-3,000 milligrams of spirulina in 500 mg doses daily. You can mix spirulina into most baked goods, oils for salads, and almost anything else. One of my favorites is in smoothies. Here are a few great smoothies that use spirulina.

1. Spirulina and Kale Smoothie
2. High Protein Spirulina Smoothie
3. Mango and Coconut Smoothie
4. Spinach and Spirulina Smoothie