The Truth Behind Diet Sodas

By: Maria

How many of you have decided to forgo regular soda for diet soda with the assumption that you are drinking a healthier alternative?  Afterall, diet soda doesn't have any calories since it has no "sugar", right?
What if I told you that diet sodas are not only NOT a healthy option, but could cause you to gain weight?
Diet sodas have artificial sweeteners that, although have no caloric value, still cause a spike in insulin levels (insulin is your fat storage hormone!). 
Why?
The chemical essentially tricks the brain into thinking it is eating something sweet which, in turn, releases insulin in preparation for the sugar.  However, since the artificial sweetener has no caloric content, your body's cells receive no sugar and, soon after, realize there is no food.  This domino effect eventually causes your body to demand food (i.e., increase in appetite), which causes more cravings for sweet foods/drinks. 
The most alarming concern, however, is the link between diet soda consumption and metabolic syndrome (risk factors contributing to heart disease).  
The next time you go for the diet soda, thinking you are rewarding yourself,  keep in mind the negative implications this will have on your body's response to the artificial sweetener. Reach for something your body truly deserves and needs - water!

Eye of The Tiger

What is it about training with a partner that makes you train hard and fast? We all know I have a trainer who kicks my butt three times a week. He’s amazing and one of the best trainers out there (besides me of course!). Today he decided to team me up with another trainer at the gym, who I believe to be at my same fitness level and working toward the same goals. As soon as we hit the weights, the competitive nature in me kicked into gear and something in my head ignited. “Denise, you will not stop. I don’t care if you’re going to pass out, you’re not stopping.” I’m living on fewer calories and eating the cleanest I’ve ever eaten, doing tons of cardio, and when it’s time to hit the weights I’m pretty much exhausted. But when there’s a little competition in the room all the exhaustion seems to disappear and Rocky Balboa is ready to lift. And the eye of the tiger song starts to play in my head.

I believe a little competition can be good for you. I walked into the gym wanting to give up before I even started and then I found out I had some competition and my whole outlook changed. And then leg day didn’t seem so bad… So maybe it’s time to start looking for a buddy who can train alongside you to push you and drive you to make you work just a little harder. My only advice before you start training with a friend is to be sure to set ground rules in the beginning. Make sure you have similar goals and that you haven’t chosen a chatter box to spend your treasured workout time with… Have an understanding that you’re there to work.

Happy Training!

Delicious Chicken Soup

By: Maria

There's nothing quite as comforting and delicious as warm and hearty chicken soup.  The problem with many chicken soup recipes, however, is that they are needlessly loaded with unfavorable ingredients that can have negative impact on our bodies and which are not needed  in our quest for optimum health. 

4 free range/organic boneless, skinless chicken thighs (breasts will work as well)
1/2 c green chiles diced
2-4 cloves garlic
1 onion chopped
coconut oil
2 parsnips cubed
2 turnips cubed
1 sweet potato cubed (optional for paleo folks)
1 small bag of baby carrots
4-5 diced tomatoes (or a couple of canned tomatoes - read label for unfavorable ingredients)
2 c organic low-sodium chicken broth
cumin
marjoram
bay leaves
basil
thyme
oregano
pepper
cilantro
avocado

Sautee onion and garlic in coconut oil until nicely browned. Place chiles, parsnips, turnips, carrots and onion mixture into crockpot.

Cut up chicken into large bite-size pieces and place into crockpot, on top of veggies.

Combine all seasonings into a small bowl and mix until combined and pour over ingredients in crockpot.

Pour tomatoes over all ingredients in crockpot and mix thoroughly.  Cook on high for 4 hours. Adjust seasoning and add more chicken broth if necessary. Top with cubed avocado and serve. 

Enjoy!

Yoga At Work

Open Chest Stretch 1. Sit on the end of your chair 2. Hold the sides of the chair 3. Gently stretch up and forward 4. Open up your chest and bring your head back 5. Take a deep breath through your nose and exhale slowly Hands Behind Back 1. Interlace your fingers behind your back 2. Slowly bend forward 3. Gently stretch your arms up 4. Take a deep breath through your nose and exhale slowly 5. Slowly release your arms and roll up Neck Rolls 1. Drop your head to one side 2. Roll it around in one full circle 3. Repeat in the opposite direction 4. Place your hand on your head and gently pull to one side

Arm Pulls 1. Bend each arm above and behind your head 2. Grab your elbow with your right hand and stretch up 3. Breathe in through your nose and exhale slowly, letting your shoulder relax Eye Strain Relief 1. Take breaks often from your computer screen as you work 2. Every ten minutes look out the window or around the office Slowly roll your eyes in a circle to relive tension Headache Solution 1. Place your index fingers in the middle and just above each eyebrow 2. Press with your fingers, and hold 3. Close eyes and breathe deeply through your nose and exhale slowly Office Meditation 1. Take one minute to de-stress and take a break 2. Sit quietly in your chair for two minutes 3. Inhale deeply through your nose and exhale slowly

Having Fun!

If you’re not having fun, your healthy habits won’t last.  Make everything fun for yourself.  Pick great music for your workouts and choose activities you really enjoy.  Wear workout clothes that make you feel good.  Enjoy your meals with your family and make sitting down and eating a calm, pleasurable part of your day.  Go for walks with good company or join a sports team.  Do whatever makes eating and exercise more fulfilling to reap all the mental and emotional benefits of a healthy lifestyle as well as the physical.    

Lara Bars

By: Zach Jacobs/ Salus Member

You'll need some pitted dates and some nuts. Peanuts or cashew work great. Other dried fruit can also work for added flavor, but you'll need dates too. A simple recipe to begin:

1 cup dates
1 cup peanuts
dash salt

Blend the dates in a food processor until it forms a paste. If the dates are too dry, add in water, a teaspoon at a time. Then remove into a bowl, and pulse the peanuts until they're finely ground. Add the dates back in, and pulse together until well combined. You can also do this with your hands and knead it together. Then squish the mixture into bars and wrap in plastic wrap. I sprinkle a couple of mini chocolate chips on top of each one for a little treat.

These are calorically dense (about 200 calories for a 1" x 2.5" bar), but they're whole, raw, natural food. Gluten-free, vegan, all that jazz.

If you're allergic to peanuts, try cashews. Also, replace some of the dates with dried cherries or cranberries for different flavors, and mix in a dash of cinnamon.  Play around a little with the fruit-nut ratio to get it just right. These are a great energy bar for before a workout. They are high in fiber, though, so if you have GI issues, take that into account.

Enjoy. :)

Reasons You May Overeat

By: Denise Hall

Your body is a very particular, machine.  Everything you do and consume and feel affects your body’s chemistry.  Your body is also very strong and can handle most of the things life throws at it.  You can help by providing it with the right amounts of healthy food.  If you are overeating or eating the wrong foods, there is usually a reason. 

Some possibilities:

• Not getting enough sleep:  To make up for the lost energy, you crave foods high in sugar
• Stress.  Many of us are emotional eaters:  Finding healthier ways to handle your stress will keep you from going to the fridge for support.
• Eating a lot of junk:  Eating junk makes you crave more junk.  Try to break the cycle.
• Dehydration:  Not getting enough water causes you to eat more.  Drink plenty of water throughout the day.