Post Title. 09/18/2010
 
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FAT vs MUSCLE
Have you ever heard "Muscle weighs more than fat"?  Well, its not true. 5 lbs of feathers weighs 5 lbs. A 5 lb weight weight s 5 lbs. A 5 lb bag of sugar weighs...you guessed it - 5 lbs!  So at any given weight, fat and muscle weigh the same amount. The issue is size and density of the weight. A 5 lb bag of feathers might be able to fill a 30 gallon trash bag and a 5 lb bag of sugar might fit in a 1/2 gallon bag.  So, what should be stated is this: Fat takes up twice as much room as muscle. AND....for another blog....muscle can not turn into fat....more on that later!

Although the scale is an important tool for monitoring weight, so is monitoring your clothes and how they fit! If you have  been working out, doing weight training, eating clean....but the scale hasn't budged but your clothes are obviously more loose, you may have lost fat and replaced that fat weight loss with muscle gain. It is subtle on the scale, but obvious in how you feel.

So keep this in mind with eating and exercising. Keep this "visual" in your head. And think....eat clean/great for 6 days, cheat one. Go hard & tough 5/6 days on your exercise...active/light exercise 2 /1 days.


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I admit it. Ask anyone who has worked with me, takes my classes or who knows me socially, I am addicted to sugar. Yeah, I used to make excuse, “Well I teach 2 hours a day or more! My body can handle it”. “I deserve it because it keeps me going throughout the day”. But these excuses were hiding the truth. The truth was I didn’t like how I was fitting in my clothes (and excusing this because I am now over 40). I was also tired, cranky, moody and sleeping poorly. And I simply wasn’t being the “best me”.

So I decided that it was time to get real about what I was fueling my body with every day. After all, my job is physically active and people oriented. I need to be able to go hard and moodiness isn’t tolerated particularly well in the people business!

Most people would take a look at what I ate and would likely consider 70% of it was pretty good. However, the 30% of your diet coming from sugar (and I’m not talking about fresh fruit here!) is damaging in so many ways. So, I decided to read up on “eating clean” and eliminating the sugar.

Eating clean essentially means not eating processed foods or anything that has sugar (real or fake) in it. Take a look at the cereal box, jar of salsa, ketchup, peanut butter, yogurt...these items all have sugar.
And alcohol, my friends, is fermented fruit, which is all sugar. So for 12 days my intake was primarily fish, vegetables and low sugar fruits (apples, berries and plums were in – the tropical fruits and melons are out!). The first few days I was CRAVING things I don’t even normally eat – pudding, peanut butter, donuts – but I persevered. I began learning to feed my hunger and not suppress it with a handful of candy. My coworkers went into my candy drawer only to find blueberries, tuna packets, chicken strips, baby carrots, cherry tomatoes, oatmeal and plums. Instead of popping a handful of jelly beans or gummy bears into my mouth, I ate one of my healthy snacks instead.

What I was doing by changing my sugar habit was balancing out my blood sugar and insulin levels. By eating a combination of fiber-rich carbohydrates, lean protein and healthy fats, I felt full longer and was no longer craving the sugary sweet stuff! I also was no longer sabotaging my diet with extra needless calories that was only a quick fix to my growling stomach. 

Well, my 12 days ended. I am in a better mood at work, I have high energy while teaching classes, I don’t find myself in a “sleepy afternoon funk,” I’m not “sweating the small stuff;” I sleep better and my skin looks more youthful! And the added bonus…my skinny jeans fit! Although I am allowing sugar back into my daily food intake, I am making smarter and healthier choices when doing so. And candy is a treat for me – no longer a meal replacement. Moderation is key. I did say I’m an “addict.” There is a chance of me falling off the wagon from time to time. But I really don’t want to lose this “feel good feeling”. 

So I challenge you to take a look at the labels of the products you buy. Be honest with yourself about how much sugar you are putting in your body. Can you cut back on that to be a better, healthier you? It
doesn’t even have to be 12 days! Pick 2 days out of the week that you will eat “cleaner” and sugarless. You are going to love how you feel!
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