The Comparison Game: The Gym & Our Mentality

We live in a world where we strive everyday to be the best, have the best and look our best. It's been seared into our DNA since childhood when we dreaded being picked last in kickball. The same concept followed us to adulthood as MTV broadcasted stick-thin celebrities and Pinterest asks us to re-pin athletes with washboard abs.  In a perfect world we want to choke those annoying voices in our heads that say we're not good enough, but it's not always easy when we're constantly surrounded by opportunities to compare ourselves with others. I love Pinterest and find it as a great motivator to stay fit and healthy. However, I'll see a pin like this before the gym:

and feel slightly discouraged when I don't leave my workout with a BMI of 18 and abs made of pure steel; I have to then take a step back and realize that once again I was a victim of the comparison game.

This mentality always seems to sneak up at the gym. I will admit that I have been guilty of running on the treadmill and trying to out run the person next to me. But why? Who cares. Another person's workout is not mine or my concern and another's fitness goals are different than what I am trying to achieve. We cannot compare ourselves, especially at the gym, because it will only set us up for temporary satisfaction and overall disappointment.

Actually, the answer is no but enjoy yourself as you set yourself up for temporary self-fulfillment.

The other day I was at the gym and glanced at the guy running next to me: he was nearing his fifth mile while I was walking at a pace of 4.0 on the treadmill. I immediately thought, he's obviously pushing himself harder than I am so after this I'm going to bike and elliptical for 30 minutes. Woah, what am I doing? I immediately put myself on an equal playing field as the person next to me. He obviously looks like a Cross Country runner, I am not, and I had a hard workout yesterday and was using today to take it easy. My workouts are catered to my own fitness goals and not the stranger hoofin' it next to me.

Yes, it's hard but we can't be sucked into the comparison game. Instead praise yourself that you just beat your mile record time by 30 seconds and who cares if the person next to you just ran a 5K. It's important to focus on our own achievements, big or small. Comparing ourselves, in and outside the gym, only leads to discouragement plus it's exhausting. What I discovered early in my softball career, no matter how hard I practiced there will always be someone stronger, faster or better than me. I learned to only push myself against my own limits and no one else's.

Use others' achievements as motivators but never as criteria in which to measure yourself. You are you and no one else. Be your personal best and you can never be disappointed.

Which Water Hydration is Best for your Workout?

In this crazy world, nothing can be simple--- not even water.  You wouldn't think to mosey down a supermarket's water aisle and leave overwhelmed. There's vitamin water, flavored water, fitness water, sports drinks and I think I once saw diet water. There's too much H2O indecisiveness; what happened to plain old water?

Water has acquired some stiff competition over the years, but how do you know which competitors are best for your workout and overall health? Thankfully for Self Magazine, I got the 411.

Sports Drinks

What are they? Sports drinks refuel the sodium and potassium, electrolytes that are sweat out during exercise, to help muscles work efficiently.


Do you need one? Only when enduring a serious sweat session (heavy lifting or spinning); they're designed for people exercising more than an hour at high intensity. If you're not hoofin' it, then one of these drinks could negate the calories you just burned. Many sports drinks also include unnecessary sugars so make sure to check labels.


How to buy: Look for a drink with 50-70 calories, up to 19 grams of carbs and at least 100 milligrams per 8 ounces. Keep an eye out for Gatorade G-Series 02 Perform and Powerade Ion 4! (source)

Fitness Waters

What are they? Fitness waters represent the lighter version of sports drinks. They have little to few calories and some replenish electrolytes; however, don't rely on them to aid in muscle recovery.


Do you need one? These drinks are perfect for a moderately-intense 45 minute workout (running or biking). Keep adding water to enjoy the flavor longer but remember plain old water works just as well!


How to buy: Look for calorie-free options that have 80- 100 mg sodium per 8 oz. Propel Zero is a great pick and will keep you hydrated without canceling out the calories you just burned! (source)

Vitamin Waters

What are they? Vitamin waters provide added vitamins and minerals such as vitamins A, B, C, and E. Some brands advertise extra perks such as a boost in energy, immunity or concentration.


Do you need one? Probably not unless you really love the taste and feel the perks prove true. According to sports dietitian, Jenna Bell, R.D., vitamin waters won't dramatically change your health. The body absorbs vitamins better for food so reach for an orange when you need a boost in vitamin C. (source)


How to buy: Snatch a no-calorie options like Vitaminwater Zero or Skinny Water Total-V. To stray clear of a vitamin overload, skip brands with nutrients that you already get in your diet.

Flavored Waters

What are they? Just as the title states, it's water with a little pizzazz. They're infused with natural ingredients such as citrus, berries, mint and fruit.  They provide the benefits of water with a hint of flavor without adding calories or unnecessary artificials.

Do you need on? They're great alternative to plain old water but can often be pricey. To save money and the environment: use a refillable BPA-free bottle, tap water and a little lemon juice. It's just as tasty and less expensive!

How to buy: Make sure the ingredients list is short and sweet (and you can pronounce the ingredients). It should only include: water and natural ingredients. Choose calorie-free options like Hint Water and Mentromint.

And remember, there is nothing wrong with plain old water! It's the nectar of the fitness gods!

Is 'Tuna Scrape' the new Pink Slime?

Just when you thought the Pink Slime outburst subsided, another pink food imitation has reared its ugly head: tuna scrape. Geez, I've already seen how beef is mutilated and transformed until unrecognizable but leave my spicy tuna roll alone! This is a sad, sad day.

So what is tuna scrape and why am I crying over fish? Let me explain. Tuna scrape is "tuna backmeat", which is meat scraped directly off from tuna bones mixed into a ground product a.k.a. tuna hamburger (source). This fishy "hamburger" meat is then sold to restaurants and supermarkets in hopes become a spicy tuna roll or other recipe that includes ground or chopped fish, but this frog has failed to become a prince. 

This sad-excuse-for-a-tuna (Nakaochi Scrape AA or AAA) has caused 116 people in 20 states to become ill due to Salmonella Bareilly. It this particular case, it should be called Tunanella, too soon? According to public media source, WRVO, 58,828 pounds of this stuff has been recalled. Yikes! This is far from a small problem.

If it's Tuna Scrape, you may opt for the brains instead.

The FDA stated that they have traced the illness back to certain lots of tuna scrape from Moon Marine and there could potentially be more infected tuna meat out there (source). This whole situation sounds fishy to me, how about you? 

Given the whole outburst about pink slime (click here to read my post about Pink Slime), how does tuna scrape measure up regarding its danger factor. Michael Doyle, director of the Center for Food Safety at the University of Georgia, gives his expertise about two things to consider when thinking about health and    ground fish meat: 

(1) "My rule of thumb is that raw food of animal origin should be cooked before it's eaten," and 

(2) does ground fish cause more health problems? "For chicken, turkey and beef, the ground product tends to be more contaminated than the whole cuts" That's been the issue with ground beef because one contaminated carcass can spread disease to the whole batch (source).

So what have we learned? Well, raw fish doesn't mean it's free of germs which alone makes me skeptic of sushi-- always be cautious of your food's history! I don't know about you, but I feel the only way to avoid any health issues regarding food is to becoming vegan. Instead, I'll resort to "pass the shrimp tempura roll, please".

How to Find Real Food at Supermarkets

I have been extremely busy due to my last few weeks as an undergraduate! Soon I will have a diploma and continue to work towards my Master's degree! It's all very exciting, but the only thing standing in my way is a mountain pile of work; therefore, I have limited time to blog. *Sad face* But I do need to blog for one of my classes, so next week I'll be able finally sit down and focus on a quality post. In the mean time, check out this chart. As silly as some of the answers are, it makes a good point about the grey areas of what's considered food at supermarkets. If needed, print it out for your next grocery trip-- ha!

Small Weight Loss Tips = Big Difference

When I decided to eat healthier, I started with small dietary adjustments: I switched to oatmeal from a bottomless bowl of cereal, soda to more water and said no thank you to the bread basket at restaurants. It would have been unrealistic for me to completely change what and how I ate overnight; it would have only resulted in getting myself frustrated and reaching for a Snickers.

Diets in general are short-term, it's about slowly incorporating healthy changes into your everyday routine that reap long-term benefits. Small changes set you up for success, these slight dietary tweaks turn into habits and, boom, you're a Healthy Helen without realizing it. Go you!

One pound of fat is 3,500 calories, so all you need to do is subtract a few calories from your caloric intake every day. There's so magic pill or fancy drink, just make small and healthy choices. And look below, never say  Ughhhh I only lost one pound, again! That my dear is one pound and a huge accomplishment!

I just read a great article in Shape Magazine that provides some simple tips and everyday food swaps to get you started, you can do this!:

Breakfast

Skip Bakery bagel with cream cheese

Swap Two pieces of whole-wheat toast with 2 tablespoons peanut butter

Savings per day 300 calories

Weight loss per year: 23 pounds

I used to eat a huge, vitamin-empty bowl of cereal every morning to only find myself starving by 10:30 am! Instead I mix a 1/2 cup of oats with either Greek yogurt or sliced almonds! or both! *Don't forget to eat breakfast!-- it revs your metabolism for the day!

Mid-Morning Snack

Skip Large glass of juice

Swap Piece of fruit

Savings per day 90 calories

Weight loss per year: 7 pounds

I carry an orange around almost any and everywhere! The time it takes to peel it equals the same time I'd be on my second glass of juice. A lot of juice is packed with sugar anyways so beware!

Lunch

Skip Cup of sweetened yogurt

Swap Plain low-fat or fat-free yogurt with 1/2 cup sliced fruit

Savings per day 100 calories

Weight loss per year: 8 pounds

I love Greek yogurt, too! It packs a punch of protein and tastes heavenly! I recommend Stonyfield OIKOS and Chobani!


Mid-Afternoon Snack

Skip Tall mocha

Swap Tall latte with 1 percent or skim milk

Savings per day 145 calories

Weight loss per year: 11 pounds

Black coffee has little to no calories. Can't do it black?, opt for skim milk or sweeten with cinnamon or mocha powder!

Dinner

Skip Large plate of pasta (2 1/2 cups) with 1/2 cup red sauce

Swap 4-ounce skinless chicken breast with 1 cup pasta and 1/2 cup red sauce

Savings per day 240 calories

Weight loss per year: 18 pounds

A good tip from Shape Magazine!: “If you're a carb queen who loves bagels, pretzels and pastas, you're probably lacking in the protein department. Lean meats such as chicken are satisfying and low-calorie, a good balance to carbohydrate intake.”

Dessert

Skip 2 cups fat-free ice cream

Swap Two miniature (0.7-ounce) candy bars

Savings per day 200 calories

Weight loss per year: 15 pounds

I'll reach for a few blocks of dark chocolate (70% or higher) to munch on! It’s just enough to satisfy my sweet tooth plus it’s high in antioxidants!