Shannan’s Journey

Zucchini Protein Cobbler-   sounds strange but it’s delish !!!!

2 large zucchini diced up
1/3 cup lemon juice
1 tsp of nutmeg
2 1/2 cups of splenda
1 tsp. of cinnamon
2 cups of Vanilla Protein Powder or, if you can find a Vanilla Carmel type flavor
3/4 cup of I can’t Believe it’s Not Butter Butter Spray

1. In a large pan cook diced zucchini with lemon juice until soft. Cover while cooking
2. Preheat the oven to 375 degrees while zucchini is cooking
3. In a separate bowl, combine protein powder and 3/4 cup of splenda with the fat free butter spray until powder is somewhat formed into crumbs
4. Once zucchini is cooked and softened, add in the nutmeg, the remaining splenda, and cinnamon and stir
5. In a sprayed square cooking pan, place one half of the protein mixture on the bottom, next add the zucchini mixture and then place the remaining protein mixture on top.
6. Place in the oven and cook for 35-40 mins

Serves 9

Nutritional breakdown
130 calories
4 grams of fat
8 carbohydrate
34mg of sodium
2 grams of sugar
16 grams of protein

Alcohol

We are all familiar with the common effects of alcohol on our bodies. And anyone who has attempted to work out after a night of imbibing can tell you that training and recovery are certainly impaired! From sore joints to extra sweaty bodies, the immediate physical effects are apparent. But few of us know the impact it can have on our overall health and fitness goals! Alcohol has a number of negative side effects which extend far beyond the initial night of indulgence.

In general, alcohol consumption affects rational thought, emotions and mood, judgment, speech and muscle coordination. In extreme cases, of course it can cause coma and death. Alcohol is specifically detrimental to athletes: it can inhibit recovery, protein synthesis, hydration, motivation, and nutrient intake. It interferes with many of the processes so vital to success: focus, performance, recovery and rebuilding. Although alcohol is absorbed rapidly, it is metabolized very slowly and its effects may still impact athletic performance up to 48 hours after the last drink.

As little as two to three standard drinks can directly:

• Decrease strength, limiting training intensity and muscle development and growth
• Impair reaction time
• Impair balance and eye/hand coordination
• Impair fine motor and gross motor coordination
• Increase fatigue: Liver function is significantly impacted following the ingestion of alcohol. Up to 48 hours after the last drink the liver may still be metabolizing alcohol at the expense of glycogen (metabolized carbohydrate). Given that glycogen is vital for most of the body’s cellular functions, body fatigue, cognitive decline and loss of strength will result when it cannot be used efficiently.
• Interfere with body temperature regulation
• Cause dehydration: Alcohol has an impact on kidney function, which interferes with the regulation of electrolytes and fluids in the body. Cellular waste removal and nutrient supply are the main functions of fluid and electrolytes, which are controlled through kidney function.
• Deplete aerobic capacity and negatively impact endurance for up to 48 hours after the last drink
• Impact cellular repair: Protein metabolism is negatively impacted when alcohol is in the system. It blocks the actions of nutrients involved in muscle contraction. It also dehydrates cells and cell volumization is needed to increase protein synthesis. In turn, alcohol lowers testosterone and increases estrogen.
• Impact fax oxidation: Fat burning stops altogether. The Kreb cycle which normally involves burning fat will instead be burning the alcohol off to detoxify your body (since alcohol is seen as a poison!). So not only will you not be burning fat, but you’ll be drinking extra calories (7 calories per gram - almost as dense as fat), which leads you to put on more fat.
• Impact the cardiovascular system: Alcohol consumption raises blood pressure and this can result in the heart having to work harder to pump blood through the body. An abnormally fast heart beat (tachycardia) can also result from alcohol consumption. Furthermore, alcohol increases the synthesis of cholesterol and this can increase the risk of coronary heart disease.
• Disrupt sleep: Alcohol significantly interferes with restful sleep. It can make falling to sleep easier to begin with due to its sedative effects but the quality of sleep (particularly rapid eye movement) will be disturbed.
• Cause vitamin and mineral depletion: Vitamins and minerals so necessary for health have their absorption interfered with, while the body’s own supply are slowly depleted, when alcohol is consumed. Even one or two drinks per day (supposedly the “recommended” amount) can have this effect. B vitamins, which have important enzymatic and metabolic functions are depleted extra rapidly. This affects the heart, liver, thyroid and kidneys. Vitamin A is also depleted and this interferes with the body’s ability to fight disease. Vitamin C depletion makes one susceptible to anemia. Also, when alcohol is ingested the body excretes calcium at twice the normal rate, thus impacting on bone growth and wound healing.
• Impair digestion of nutrients from food: once ingested, food must be digested and broken down so that it is available for energy and maintenance of body structure and function. Digestion begins in the mouth and continues in the stomach and intestines, with help from the pancreas. Alcohol inhibits the breakdown of nutrients into usable molecules by decreasing the secretion of digestive enzymes from the pancreas. It impairs nutrient absorption by damaging the cells lining the stomach and intestines and disabling the transport of some nutrients into the blood. Such nutritional deficiencies themselves may lead to further absorption problems. For example, folate deficiency alters the cells lining the small intestine, which in turn impairs absorption of water and nutrients including glucose, sodium and additional folate. Even if nutrients are absorbed, alcohol can prevent them from being fully utilized by altering their transport, storage and excretion.
• Cause cognitive impairment: cognitive impairment (disruption of thought processes and brain damage) occur through a number of mechanisms. Alcohol related sleep disruption contributes to the insufficient restoration of ones neural processes. Lack of glycogen to the brain, as a result of alcohol metabolism, causes slow, disoriented, thinking. The implications of cognitive impairment are severe for athletes: loss of motivation, focus and desire in addition to lessened perspicacity and even neuromuscular response.

As you can see, a simple drink with dinner, when you are training for an athletic or physique contest, has far reaching consequences. Your performance in the gym and your subsequent recovery and nourishment from food are severely impacted. Don’t negate all of the discipline and hard work you devote to improving your health and reaching your goal. There is a reason nutritionists/trainers say "no alcohol" on nutritional programs! Don’t cheat yourself by indulging in alcohol when it does not fit into your program. Keep a clear head, and a properly functioning body, by abstaining from alcohol when training to improve your physical fitness!

Summer has a way of throwing a schedule off.  Kids are out of school, vacations mix things up, then there’s bar-b-ques, people visiting, out door events, and a whole host of other distractions to knock you off your fitness regimine.  While summer brings many fantastic outdoor activities that can put the previous months of exercising to the test, getting back on track can be a challenge…

Here are some great insights in building motivation and pushing yourself for high intensity.

You can utilize these tips to help you stay motivated and get back and stay back in the groove:

1. The hardest step is the first one!
2. An overnight success is the result of consistent toil.
3. Don’t make excuses, Make it happen!
4. Peer Pressure Works
5. Commitment, Discipline & Sacrifice

Once you have your groove going again, start pushing yourself further with these tips to intensify your workout:

1. Timed Workouts
2. Track your Results
3. Performance Targets
4. Self Messaging with or without alarms for reminders
5. Use Music
6. Use a Metronome as a gauge as to how quick to move
7. Submit and commit Yourself

Now get out there, get on it and get back on track!

Hi all…

I came across this BLOG today here on bodyspace by JUMPER11.  She wrote some great info on eating disorders that I thought should get out there for those who haven’t come across her post yet…..

Here is what she wrote:

Food makes the world go ‘round…..(at least that’s what we are taught). A job promotion, graduation, birthday, retirement, anniversary, holiday……we have an excuse to eat for EVERY occasion. But then society says everyone should be healthy and fit. That sounds pretty contradictory to me! So is it a wonder that so many people suffer (often in silence) from eating disorders? Athletes in particular are expected to maintain performance ready physiques and whether they win or lose, the reward or choice of comfort, is usually food. Again, contradictory.

I’m assuming most have heard of Anorexia Nervosa and Bulimia Nervosa, but people typically get them confused. Hopefully this will enlighten you. Anorexia Nervosa is the “refusal to maintain a minimally normal body weight” (APA:DSM-IV). Being underweight is the main distinguishing factor of the disorder. A person must weigh less than 85% of what’s considered “normal” based on height/weight. The loss of weight is typically achieved through dieting, fasting, excessive exercise, or binge/purge (eating and vomiting).

Bulimia Nervosa is characterized by “repeated binge eating and/or inappropriate compensatory methods to prevent weight gain” (APA: DSM-IV). Weight gain prevention is achieved by purging, misuse of laxatives, diuretics, enemas, fasting, or excessive exercise (often referred to as Exercise Bulimia). Both disorders sound similar. The easiest way to remember the difference between the two is that with Anorexia, a person is unable to maintain normal bodyweight. With Bulimia, a person is able to maintain normal body weight.

Depending on the sport and levels at which one must take their body to excel in competition, many characteristics of the disorders are experienced by athletes. The use of manipulated diets, enemas, and extreme exercising is common in prepping for a bodybuilding, fitness, or figure competitions. Women may also experience amenorrhea (loss of menstrual cycle) due to low body weight when doing contest prep.

Some of these characteristics are also not uncommon for gymnasts or distance runners. So does that mean if you experience these symptoms you have an eating disorder? Of course not. There are several other factors that would warrant the diagnosis. Unfortunately, due to society’s emphasis on “size” more people are dealing with the pitfalls of these disorders. LISTEN, it is not a gender specific disorder, or a socioeconomic disorder. It does not care about your race, age, or ethnicity. This is an UNFORGIVING disorder that claims more lives than any other psychological disorder.

I truly believe awareness is key to prevention. My hope is that knowing and understanding some of the characteristics associated with the disorders will allow us to look at our own behaviors and attitudes regarding food and exercise and evaluate whether they are being done for healthy or unhealthy reasons. Additionally, I hope that through education we can help others who may be suffering from these disorders.

www.edtreatmentcenters.com

www.eatingdisorders.com

www.nationaleatingdisorders.org

Oatmeal Cream Pie

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