Author Archives: justagirlwhoknowsnothing

My Favorite HIIT Cardio Workout

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I have always been the type of person that starts a certain workout and sticks with it until I get burned out and then I eventually move on to the next. As I have grown with my cardio and weight training, I have found that my body absolutely loves the workout switch-up. So outside of running I try to do a variety of different things throughout the week just to keep my body guessing.

Recently I was turned on to HIIT, (High-Intensity-Interval-Training) HIIT is an enhanced form of interval training, and exercise strategy with alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise, usually HIIT sessions vary from 4–30 minutes. (Source: Wikipedia) This is my absolute favorite thing to do now! I have learned that I am not a long-distance runner(just check the finish time of my last half marathon) Although I LOVE running I thoroughly enjoy running short and quick intervals that literally kick your booty!

Here is an example of one of my favorite HIIT sessions:

Warm-Up:  5 Minutes (3.5mph, 4% Incline)

Intervals:

 20 Seconds  (8mph, 4% Incline)

10 Second Rest (5.5mph, 4%)

20 Seconds (8mph, 5%)

10 Second Rest (5.5mph, 5%)

20 Seconds (8mph, 6%)

10 Second Rest (5.5mph, 6%)

20 Seconds (8mph, 5%)

10 Second Rest (5.5mph, 5%)

20 Seconds (8mph, 4%)

10 Second Rest (5.5mph, 4%)

Recovery: 5 Minutes (2.5mph, 1%)

Wow, I’m tired even writing that out! This might look easy but trust me, it is not! You will start sweating like crazy after minute one of intervals and you will be dripping wet by the end. My legs are always shaking and my face is as red as a tomato as I walk out of the gym. Don’t worry about the ‘mph’ and incline, choose a speed and incline that works for you, make sure that is challenging but still doable.  When I first started doing HIIT my high-intensity speed was 6.5mph and now I am running at 8mph(barely). Before you know it you will find that you get quicker and quicker and you will want to run even faster.

If you are looking for a quick and challenging workout HIIT is your answer.

HIIT

Do You Drink Enough Water For Your Body Weight?

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Image Source: Google Images

I have personally always struggled with drinking enough water throughout my day, some days I am on point and some days…not so much. Water is one of the most important life sources we have access to. Did you know that a human cannot live beyond 7 days without water? I’d say it’s a pretty important commodity. I say ‘commodity’ because in my opinion we are slowly losing access to good clean water. The bottled water industry, in my opinion is the most non-regulated industry in the US and frankly it scares the crap out of me. Don’t even got me started on the water in your sink! If you have access to a spring USE it. (I won’t elaborate, that would be a WHOLE other topic…I’ll do an article on this soon…it’s truly life changing.)  I’ve just got way too much to say about water!  

So to the point of this post…recently I read a fascinating article about calculating how many ounces you should be consuming based on your body weight. Ever since I calculated mine out and figured out what my daily intake should be I find it a lot easier to stay on track and drink my water! 

Here’s how you do it…

1. Weigh yourself.  The notion that we are only supposed to drink eight 8-ounce glasses of water per day is not entirely accurate. It would only make sense that our water intake should be based on our body weight. A 120 pound woman will require much less water than a woman who weights 180 pounds. 

2. Consider your exercise routine. Don’t forget that if you are very active your body will expel the water you have consumed when you sweat. So be sure to compensate based on your personal routine. Listen to your body it will tell you when you need more water, but if you are wondering how much more water to consume; I believe that you should add 10-16 ounces more to your daily intake for every 30 minutes of a workout. 

3. The Calculation. This part is easy, multiply your body weight by 2/3 or 67% if you are like me and hate fractions. For example, if you weight 165 pounds, divide that number by 67% and you get 111 ounces. It’s easy!

My recommendations…

Infuse your water. If you do not like water and think it’s too ‘plain’ tasting spruce it up with some lemon or mint leaves or even your favorite berries. One of my faves is cucumber, although I mostly drink my water plain(cause I absolutely love the taste of water) I still do enjoy infused water from time to time. 

Keep drinking water. Even if you currently cannot stand water you will find that as time passes you will start craving it, I used to have to force myself to drink water and now I cannot get enough. 

Drink a glass of water before each meal. it will help you to feel fuller and in turn that will help curb your appetite, and who doesn’t want to trim that waistline?

Drink out of a glass that tells you how many ounces it holds. I find it a lot easier to track my daily intake by using glasses that tell you the ounce-age. I also use a note pad on my desk at work and write down how many glasses I drink and I always try to make sure I hit my goal by the end of the day. 

A Quick-Check Chart (Just for you…cause I’m nice!)

100 Pounds – 67 Ounces

110 Pounds – 74 Ounces

120 Pounds – 80 Ounces

130 Pounds – 87 Ounces

140 Pounds – 94 Ounces

150 Pounds – 101 Ounces

160 Pounds – 107 Ounces

170 Pounds – 114 Ounces

180 Pounds – 121 Ounces

190 Pounds – 127 Ounces

200 Pounds – 134 Ounces

End Note: If you are continuously in the bathroom throughout the day then you are doing it right! Don’t stress, just consider the fact that you are hydrating and cleansing your body and believe me your body thanks you. 

*Disclaimer: I am not a doctor or a certified health professional, the above article is my opinion only and should not be taken as medical advice. Please consult your family physician for further information.

10 American Foods that are Banned in Other Countries!

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Saw this article at eatlocalgrown.com and had to share, how amazing that the US allows this poison and other countries do not. We need to wise up and get rid of this toxic food. NOW.

 

#1: Farm-Raised Salmon

If you want to maximize health benefits from fish, you want to steer clear of farmed fish, particularly farmed salmon fed dangerous chemicals. Wild salmon gets its bright pinkish-red color from natural carotenoids in their diet. Farmed salmon, on the other hand, are raised on a wholly unnatural diet of grains (including genetically engineered varieties), plus a concoction of antibiotics and other drugs and chemicals not shown to be safe for humans.

This diet leaves the fish with unappetizing grayish flesh so to compensate, they’re fed synthetic astaxanthin made from petrochemicals, which has not been approved for human consumption and has well known toxicities. According to the featured article, some studies suggest it can potentially damage your eyesight. More details are available in yesterday’s article.

Where it’s banned: Australia and New Zealand

How can you tell whether a salmon is wild or farm-raised? The flesh of wild sockeye salmon is bright red, courtesy of its natural astaxanthin content. It’s also very lean, so the fat marks, those white stripes you see in the meat, are very thin. If the fish is pale pink with wide fat marks, the salmon is farmed.

Avoid Atlantic salmon, as typically salmon labeled “Atlantic Salmon” currently comes from fish farms. The two designations you want to look for are: “Alaskan salmon,” and “sockeye salmon,” as Alaskan sockeye is not allowed to be farmed. Please realize that the vast majority of all salmon sold in restaurants is farm raised.

So canned salmon labeled “Alaskan Salmon” is a good bet, and if you find sockeye salmon, it’s bound to be wild. Again, you can tell sockeye salmon from other salmon by its color; its flesh is bright red opposed to pink, courtesy of its superior astaxanthin content. Sockeye salmon actually has one of the highest concentrations of astaxanthin of any food.

#2: Genetically Engineered Papaya

Most Hawaiian papaya is now genetically engineered to be resistant to ringspot virus. Mounting research now shows that animals fed genetically engineered foods, such as corn and soy, suffer a wide range of maladies, including intestinal damage, multiple-organ damagemassive tumorsbirth defects, premature death, and near complete sterility by the third generation of offspring. Unfortunately, the gigantic human lab experiment is only about 10 years old, so we are likely decades away from tabulating the human casualties.

Where it’s banned: The European Union

Unfortunately, it’s clear that the US government is not in a position to make reasonable and responsible decisions related to genetically engineered foods at this point, when you consider the fact that the Obama administration has placed former Monsanto attorney and Vice President, Michael Taylor, in charge of US food safety, and serious conflicts of interest even reign supreme within the US Supreme Court! That’s right. Supreme Court Justice Clarence Thomas is also a former Monsanto attorney, but refuses to acknowledge any conflict of interest.

#3: Ractopamine-Tainted Meat

The beta agonist drug ractopamine (a repartitioning agent that increases protein synthesis) was recruited for livestock use when researchers found that the drug, used in asthma, made mice more muscular. This reduces the overall fat content of the meat. Ractopamine is currently used in about 45 percent of US pigs, 30 percent of ration-fed cattle, and an unknown percentage of turkeys are pumped full of this drug in the days leading up to slaughter. Up to 20 percent of ractopamine remains in the meat you buy from the supermarket, according to veterinarian Michael W. Fox.

Where it’s banned: 160 countries across Europe, Russia, mainland China and Republic of China (Taiwan)

Since 1998, more than 1,700 people have been “poisoned” from eating pigs fed the drug, and ractopamine is banned from use in food animals in no less than 160 different countries due to its harmful health effects! Effective February 11, 2013, Russia issued a ban on US meat imports, slated to last until the US agrees to certify that the meat is ractopamine-free. At present, the US does not even test for the presence of this drug in meats sold. In animals, ractopamine is linked to reductions in reproductive function, increase of mastitis in dairy herds, and increased death and disability. It’s also known to affect the human cardiovascular system, and is thought to be responsible for hyperactivity, and may cause chromosomal abnormalities and behavioral changes.

Read about the benefits of grass-fed beef compared to standard feed lot beef.

#4: Flame Retardant Drinks

If you live in the US and drink Mountain Dew and some other citrus-flavored sodas and sports drinks, then you are also getting a dose of a synthetic chemical called brominated vegetable oil (BVO), which was originally patented by chemical companies as a flame retardant.

BVO has been shown to bioaccumulate in human tissue and breast milk, and animal studies have found it causes reproductive and behavioral problems in large doses. Bromine is a central nervous system depressant, and a common endocrine disruptor. It’s part of the halide family, a group of elements that includes fluorine, chlorine and iodine. When ingested, bromine competes for the same receptors that are used to capture iodine. This can lead to iodine deficiency, which can have a very detrimental impact on your health. Bromine toxicity can manifest as skin rashes, acne, loss of appetite, fatigue, and cardiac arrhythmias.

Where it’s banned: Europe and Japan

According to the featured article:

“The FDA has flip-flopped on BVO’s safety originally classifying it as ‘generally recognized as safe’ but reversing that call now defining it as an ‘interim food additive’ a category reserved for possibly questionable substances used in food.”

#5: Processed Foods Containing Artificial Food Colors and Dyes

More than 3,000 food additives — preservatives, flavorings, colors and other ingredients — are added to US foods, including infant foods and foods targeted to young children. Meanwhile, many of these are banned in other countries, based on research showing toxicity and hazardous health effects, especially with respect to adverse effects on children’s behavior. For example, as reported in the featured article:

“Boxed Mac & Cheese, cheddar flavored crackers, Jell-O and many kids’ cereals contain red 40, yellow 5, yellow 6 and/or blue 2, the most popularly-used dyes in the United States. Research has shown this rainbow of additives can cause behavioral problems as well as cancer, birth defects and other health problems in laboratory animals. Red 40 and yellow 6 are also suspected of causing an allergy-like hypersensitivity reaction in children. The Center for Science in the Public Interest reports that some dyes are also “contaminated with known carcinogens.”

Where it’s banned: Norway and Austria. In 2009, the British government advised companies to stop using food dyes by the end of that year. The European Union also requires a warning notice on most foods containing dyes.

In countries where these food colors and dyes are banned, food companies like Kraft employ natural colorants instead, such as paprika extract, beetroot, and annatto. The food blogger and activist Vani Hari, better known as “Food Babe,” recently launched a Change.org petition2 asking Kraft to remove artificial dyes from American Mac & Cheese to protect American children from the well-known dangers of these dyes.

#6: Arsenic-Laced Chicken

Arsenic-based drugs are approved for use in animal feed in the US because they make animals grow quicker and make the meat appear pinker (i.e. “fresher”). The US Food and Drug Administration (FDA) has stated these products are safe because they contain organic arsenic, which is less toxic than the other inorganic form, which is a known carcinogen.

Where it’s banned: The European Union

The problem is, scientific reports surfaced stating that the organic arsenic could transform into inorganic arsenic, which has been found in elevated levels in supermarket chickens. The inorganic arsenic also contaminates manure where it can eventually migrate into drinking water and may also be causing heightened arsenic levels in US rice.

In 2011, Pfizer announced it would voluntarily stop marketing its arsenic-based feed additive Roxarsone, but there are still several others on the market. Several environmental groups have filed a lawsuit against the FDA calling for their removal from the market. In the European Union, meanwhile, arsenic-based compounds have never been approved as safe for animal feed.

#7: Bread with Potassium Bromate

You might not be aware of this, but nearly every time you eat bread in a restaurant or consume a hamburger or hotdog bun you are consuming bromide, as it is commonly used in flours. The use of potassium bromate as an additive to commercial breads and baked goods has been a huge contributor to bromide overload in Western cultures.

Where it’s banned: Canada, China and the EU

Bromated flour is “enriched” with potassium bromate. Commercial baking companies claim it makes the dough more elastic and better able to stand up to bread hooks. However, Pepperidge Farm and other successful companies manage to use only unbromated flour without any of these so-called “structural problems.” Studies have linked potassium bromate to kidney and nervous system damage, thyroid problems, gastrointestinal discomfort, and cancer. The International Agency for Research on Cancer classifies potassium bromate as a possible carcinogen.

#8: Olestra/Olean

Olestra, aka Olean, created by Procter & Gamble, is a calorie- and cholesterol-free fat substitute used in fat-free snacks like chips and French fries. Three years ago, Time Magazine3 named it one of the worst 50 inventions ever, but that hasn’t stopped food companies from using it to satisfy people’s mistaken belief that a fat-free snack is a healthier snack. According to the featured article:

“Not only did a 2011 study from Purdue University conclude rats fed potato chips made with Olean gained weight, there have been several reports of adverse intestinal reactions to the fake fat including diarrhea, cramps and leaky bowels. And because it interferes with the absorption of fat soluble vitamins such as A, D, E and K, the FDA requires these vitamins be added to any product made with Olean or olestra.”

#9: Preservatives BHA and BHT

BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are commonly used preservatives that can be found in breakfast cereal, nut mixes, chewing gum, butter spread, meat, dehydrated potatoes, and beer, just to name a few. BHA is known to cause cancer in rats, and may be a cancer-causing agent in humans as well. In fact, according to the US Department of Health and Human Services, National Toxicology Program’s 2011 Report on Carcinogens, BHA “is reasonably anticipated to be a human carcinogen.” It may also trigger allergic reactions and hyperactivity, while BHT can cause organ system toxicity.

#10: Milk and Dairy Products Laced with rBGH

Recombinant bovine growth hormone (rBGH) is the largest selling dairy animal drug in America.RBGH is a synthetic version of natural bovine somatotropin (BST), a hormone produced in cows’ pituitary glands. Monsanto developed the recombinant version from genetically engineered E. coli bacteria and markets it under the brand name “Posilac.”

It’s injected into cows to increase milk production, but it is banned in at least 30 other nations because of its dangers to human health, which include an increased risk for colorectal, prostate, and breast cancer by promoting conversion of normal tissue cells into cancerous ones. Non-organic dairy farms frequently have rBGH-injected cows that suffer at least 16 different adverse health conditions, including very high rates of mastitis that contaminate milk with pus and antibiotics.

Where it’s banned: Australia, New Zealand, Israel, EU and Canada

“According to the American Cancer Society, the increased use of antibiotics to treat this type of rBGH-induced inflammation ‘does promote the development of antibiotic-resistant bacteria, but the extent to which these are transmitted to humans is unclear,’” the featured article states.

Many have tried to inform the public of the risks of using this hormone in dairy cows, but their attempts have been met with overwhelming opposition by the powerful dairy and pharmaceutical industries, and their government liaisons. In 1997, two Fox-affiliate investigative journalists, Jane Akre and Steve Wilson, attempted to air a program exposing the truth about the dangers of rBGH. Lawyers for Monsanto, a major advertiser with the Florida network, sent letters promising “dire consequences” if the story aired.

Despite decades of evidence about the dangers of rBGH, the FDA still maintains it’s safe for human consumption and ignores scientific evidence to the contrary. In 1999, the United Nations Safety Agency ruled unanimously not to endorse or set safety standards for rBGH milk, which has effectively resulted in an international ban on US milk.4 The Cancer Prevention Coalition, trying for years to get the use of rBGH by the dairy industry banned, resubmitted a petition to FDA Commissioner Margaret Hamburg, MD, in January 2010.5 Although the FDA stubbornly sticks to its position that milk from rBGH-treated cows is no different than milk from untreated cows, this is just plain false and is not supported by science. The only way to avoid rBGH is to look for products labeled as “rBGH-free” or “No rBGH.”

Source: Mercola.com

Day 132: September 20th 2013

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Day 132

 

Workout:

Early Morning Run with my Puppy Love

Breakfast:

Avocado and Egg Sandwich…again! I know it’s boring, but OH so good!

Lunch:

Since I spent the day at the horse races at the county fair with my family, I settled for a green salad since there isn’t much more I can eat at a fair as far as clean eating is concerned. Good thing I don’t like BBQ or crazy fried foods!

2nd Workout:

I swear, I think we walked about 5 miles(no joke) We explored the fair a bit and discovered some beautiful scenery of waterfalls and flowers. It was a beautiful day!

132a

Mama and Me

132b

Husband and Me

justagirlwhoknowsnothing

Day 131: September 19th 2013

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Day 131

 

Crazy day at work today, so no regular smoothie or tea just tons of water.

Lunch: Veggie Sandwich (Not pictured)

Workout: Yoga, Weights and a few HIIT Intervals

Dinner: Beer, since it’s technically my Friday night. To eat: A Clean Egg Sandwich with tons of Avocado.

Good Day.

justagirlwhoknowsnothing

Day 130: September 18th 2013

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130

 

Breakfast:

Coffee/Tea/Green Smoothie

Lunch:

Salmon with Veggie Brown Rice

Dinner:

Dinner in my house is a little different. My husband is not a vegetarian/vegan and although we are alike in the fact that we both do not eat any dairy or cheese, he LOVES his meat. So for dinner I always make his meal and then make a veggie version for myself. Last night was Hamburgers and Fries…I know it seems boring to eat a ‘hamburger’ with no meat, but let me tell ya…that ‘hamburger’ was so yummy. In my opinion you cannot go wrong with mustard and veggies on a piece of bread. So good I even brought it for lunch today!!

Workout:

At-Home Workout Today. Did some resistance training, using my own body weight: lunges, burpees, crunches, plank, squats: Repeat. Also did a ton of arms with weights and a short yoga session. After my arms felt like jello…which makes me very happy.

justagirlwhoknowsnothing