Hangover 3

Since yesterday was National Tequila Day I figured it was the perfect time to blog about hangovers. We've all had them. Some get them worse than others. I have experienced a few that made me want to die (thank you big little night I can now not even come near Green Apple Smirnoff).

What is a hangover?
A hangover is a collection of symptoms that go hand in hand with a bout of heavy drinking. Victims usually suffer from headaches, nausea, dizziness, fatigue, confusion, and thirst. You can experience a hangover anytime of the day but they are most common in the morning. The severity of your hangover is linked to the amount of alcohol consumed and the amount of sleep had.

What causes a hangover?
Alcohol makes you "break the seal".... urination without proper re-hydration=dehydration
When you're dehydrated you experience the sensation of thirst and lightheaded-ness
Alcohol raises ones production of stomach acids, slowing down the rate at which the stomach empties itself...leading to nausea, vomiting or stomache.
Your blood sugar tends to fall when you consume alcohol= shakiness, moodiness, tiredness, weakness
Alcohol makes your blood vessels dilate (get bigger)= headache

The moment you have all been waiting for.....

HANGOVER CURE!
I'm sure everyone has their own little remedy on how to "cure" a hangover... when really its much simiplier....
Step 1 REST
Give your body time to recover
Step 2 HYDRATE YO SELF FOOL!
Replinish your body with juice, water, and/or gatorade.
AVOID CAFFEINE! Caffeine dehydrates you even more...so don't grab a red bull or and expresso because you're just making things worse....
Step 3 EAT
As much as you think you can't... make yourself eat. The best thing to help that hangover is mineral rich food
Step 4 AVOID FAST RELIEF
Many of us pop aspirin, Tylenol, and ibuprofen to "cure" our hangover when really you are magnifying the effects of alcohol. Aspirin is a blood thinner just like alcohol, Tylenol causes damage to your liver just like alcohol, and Ibuprofen causes stomach bleeding...

So those of you who weren't too hungover to read this... call your friends who are dying a slow death right now and share the gospel of Fitbottomgirl's hangover cure!!

And follow me on twitter @Fitbottomed

xoxo,
britty2ooo

Man's Best Friend

Everyone believes man's best friend is a dog, when really it's your metabolism. Metabolism is that little guy inside those people who eat everything in sight and still look fabulous. Everyone has him. Some just have faster ones than others.

Your metabolism is your very own personal trainer inside of you. He works all day and all night to help you burn calories and shed fat. Every time you consume something, the enzymes in your body's cells break down the food and turn it into energy. The faster your metabolism= the more calories you burn. The more calories you burn the easier it is to loose weight.

So those of you who are not supafreaks and want to speed up your metabolism here are some tips:

EAT BREAKFAST!!! I know you've heard this one before but it's important to feed your body when you wake up because it's been in starvation mode, causing your metabolism to slow down inorder to conserve energy. If you don't feed your body properly, it will retain anything you do give it inorder to prepare for starvation mode.

DRINK LOTS OF WATER! Researchers have found that people who drank eight to tweleve 8 oz glasses of water per day had higher metabolic rates.

Mix things up with intervals. Keep your body guessing by stepping up your intensity. If you do this you can burn up to three times the amount of body fat.

Add spices to your food. SPICES...not SALT... cinnamon is one spice that will increase your metabolism greatly.

Lastly, try dividing your meals up into smaller portions and eat more often throughout the day. Every time you eat your metabolism rises.

xoxo,
Fitbottomed

FOLLOW ME ON TWITTER @FITBOTTOMED

Meat Lovers

Happy Monday Darlins!!!
Hope everyone had a fabulous weekend and got to get some physical activity in somehow. I have been going for runs in the morning before it gets too hot. It takes a lot to get out of bed and put on my running shoes but once I'm finished I always feel so much better.

One of my dear friends suggested I blog about meat. I know I personally have tried to be vegan (lasted 10 days) so I understand how hard it is to give up something you love. Unlike a lot of vegans, I gave meat up because of the terrible things they feed the animals (sorry PETA my mink does drag on the floor).... not so much how they are treated.

So if you're unable to give up meat completely (like myself) here are some things you should keep in mind when determining what kind and how often you consume..

Grass-Fed Vs. Grain-Fed Beef
Most of the beef you are consuming is grain-fed which of course is not the best for you. Farmers choose to feed their animals grain because it's cheaper for them, speeds up the maturation process (makes animals grow faster and bigger), and has antibiotics and hormones that also increase growth and fight illnesses. CHOOSE GRASS FED

Restrict your red meat consumption to 3 servings at most a week.
Red meat is: beef, pork, lamb, and goat.
A serving is 85 grams (3 ounces).... which is smaller than a deck of cards

Choose poultry or fish over red meat. Though red meat offers several nutrients, research shows that a diet high in red meat increases the risk of cancer.

Avoid processed meat at all cost!
Processed meats: any meat that is preserved by SMOKING, CURING, and SALTING!
Examples: bacon, ham, salami, hot dogs, and sausages.

Something I found most interesting is that grilling your meat can increase cancer risk. High temperature cooking of muscle meats generate compounds heterocyclic amines and polycyclic aromatic hydrocarbons that increases your risk of cancer. You can reduce these caner-causing compounds by choosing lean red meat cuts, grilling over medium heat rather than high, marinating your meats with a sugar-free option, and turning your meat frequently.

So when deciding to have that steak or not... make sure its grass-fed, lean, no more than 3 ounces, and paired with lots of vegetables!!!!

xoxo,
Fitbottomedgirl

We all know Beer is good... but could it be good for you too?!

Everyone's looking for another excuse to drink. Well I've got one for yah!

Beer consumption has been found to protect against heart disease and lover the risk of hypertension (high blood pressure) with MODERATE CONSUMPTION.

Moderate consumption= ONE BEER A DAY for females and UP TO TWO for males.

All beers are not created equal though. The benefits come from natural antioxidants called phenols. Ales and lagers (dark beers) have the highest phenol concentration.

MORE PHENOL= MORE HEART PROTECTION

There has to be a catch right?
These same types of beers are slightly higher in alcohol content then lighter brews.... that seems more like a positive doesn't it?!? haha Well unfortunately it's not. You must drink in moderation to reap the benefits.

Here is a list of 10 healthier choices:
Yuengling-  3.8 % alcohol, 99 calories
New Planet- GLUTEN FREE!!!! 5% alcohol, 160 calories
Abita Purple Haze- 4.2% alcohol, 145 calories
Left Hand Good Juju- 4.5% alcohol, 131 calories
Guinness Draught- 4% alcohol, 126 calories
Sam Adams Light Lager- 4% alcohol, 119 calories
New Belgium Blue Paddle- 4.8% alcohol, 145 calories
Stone/Ishii/Baird Japanese Green Tea IPA- 9.2% alcohol, 276 calories
Butte Creek Organic India Pale Ale- 6.4% alcohol, 201 calories
Sierra Nevada Pale Ale0 5.6% alcohol, 175 calories

Cheers,
fitgirl

Vinegar.. not just for your crabs!

More and more people have approached me about how they follow my blog. When I ask them if they do the work outs majority of them give me this look like are you serious!? Soooo I've decided to get rid of the challenges unless enough people actually want them.

People tend to enjoy reading about random things to implement into their diet. So for all my Eshore folks who pair their crabs with vinegar I came across some benefits of Apple Cider Vinegar.

Did you know that by taking a shot of Apple Cider Vinegar once a day you will:
Balance your inner ecosystem
Detox your body
Aid in weight loss
Help control your allergies
Help with sinus infections, sore throats, headaches, and flu
Clears up acne, warts, varicose veins, and other skin problems
Lowers high cholesterol and high blood pressure
Kills candida and fungus, and populates the guy with friendly microflora
Eases arthritis, stiff joints, and gout
Strengthens stomach acid

If you can't stomach a shot try adding about 1/4 to 1/3 cup to a 2 QT of water and keep it in the fridge and drink it all day long.

xoxo,
fitgirl

Weekend Challange

We haven't had a challenge in a while! A lot of people have been asking for exercises that work your booty so here yah go....
25 squats 5 push ups
20 squats 10 push ups
15 squats 15 push ups
10 squats 20 push ups
5 squats 25 push ups

 This won't take you very long so try and do this at least twice this weekend. Make sure during your squat your feet are shoulder width apart. When squatting you do not want your knees to go past your toes. Really stick that booty out like you're about to sit in a chair and then use your legs to return to starting position. For push ups you can do them modified on your knees or on your toes. You want your hands flat on the floor under your shoulders. When going down into the push up, you want to make sure you are not dropping your hips or arching your back. It is important to not hold your breathe during this or any other exercise. You need to inhale on the way down and exhale on the way up.

Once you've completed this challenge let me know how it went!!!

xoxo,
Fitbottom

Whats all the Gluten talk about?

So for the past few years I've been hearing more and more about people being gluten free or gluten intolerant. I'm always looking for new ways to become healthier so I thought I'd do a little research on what gluten is all about.

What in the world is Gluten you ask?
"Gluten is a protein composite that appears in foods processed from wheat and related species, including barley and rye. It gives elasticity to dough, helping it to rise and to keep its shape, and often giving the final product a chewy texture. Gluten is the composite of a prolamine and gluteline, conjoined with starch, in the endosperm of various grass-related grains. Worldwide, gluten is a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods lacking sufficient protein."

So.... what is Gluten you ask again?
Gluten is the glue that builds up in your gut, intestines, lymphatic system, sinus and even your joints. This creates inflammation, which causes pain and even contributes to health-related issues such as fibromyalagia, arthritis, asthma, ADD, irritable bowel, migraines and cancer. Gluten is used to preserve food for a longer shelf life.

Are you consuming Gluten?
OF COARSE YOU ARE! This sticky stuff is in all of our favorite foods- cookies, cakes, pastas, pretzels, pizza, and most bread.

After researching how terrible Gluten is, I came across 4 facts to get Gluten-Free:

1. You need a certain amount of carbohydrates for brain development. These can be attained by eating greens and high quality animal protein/fat. You could live the rest of your life and never eat another packaged carbohydrate containing wheat and gluten. You wouldn’t miss it and you’d be a lot healthier.
2. Carbohydrates are more addicting than cocaine or heroine. The rush you get from a sticky, gooey cinnamon bun can create such a high, you might do whatever it takes to get another one in a few hours. The sad part is that you’ll never be satiated by this empty relationship. Carbs can have such catastrophic side effects including permanently slowing your metabolism, numbing your senses and preventing healthy brain development.
3. Every popular diet today is all about eliminating killer carbs and adding the fat back. You need good quality fats such as avocados and olive oil for your body and brain to work most efficiently. You will never need pasta or cereal (packaged carbohydrates).
4. Until the government began making recommendations for your daily diet requirements by telling you that your diet should be made up of 45-65% carbs, your ancestors lived healthy, happy lives as hunters and gatherers who ate meat, fish, veggies, and fruit.   

Here's a yummy Gluten-Free recipe to try...
Eggplant Parmesan

• 1 small eggplant
• 1 cup Braggs liquid aminos
• 1 cup nutritional yeast
• 1/2 cup cornstarch
• 1/4 cup canola oil
• 12 ounces gluten-free spaghetti
• 14 ounces spaghetti sauce
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon basil
• 1/4 teaspoon oregano
• vegan parmesan cheese or nutritional yeast, for serving

Directions:

1. Start boiling water for pasta. Whenever it boils, cook the pasta according to the package directions.
2. Meanwhile, start heating spaghetti sauce in a saucepan. Add garlic powder, onion powder, basil, and oregano, and any other seasonings you like. Fresh herbs are even better if you have them. Be sure to stir occasionally.
3. While the water is coming to a boil and the sauce is heating, also heat oil in a frying pan. Use enough to cover the bottom of the pan with about 1/4 inch of oil. Don't skimp. Mix nutritional yeast and cornstarch. Slice eggplant. Dip each slice in Bragg liquid aminos then in yeast mixture. Fry coated eggplant slices in oil. Note: if oil is not hot when you add the eggplant, you will have soggy eggplant. You may have to fry the eggplant in 2-3 batches depending on the size of your frying pan. Set the cooked slices aside on a plate covered with a paper towel. Add more oil in between batches if necessary, but be sure to heat it before adding more eggplant.
4. When everything is cooked, add a little pasta and a few eggplant slices to each plate. Top with spaghetti sauce and sprinkle with vegan parmesan or more nutritional yeast. If you use pretty plates and garnish with a little fresh parsley or fresh basil, people with think you were in the kitchen all day.

Read more: http://italian.food.com/recipe/not-my-moms-eggplant-parmesan-vegan-and-gluten-free-313683#ixzz20JkCeCbk

xoxo,

Fitbottom

Sick and tired of being sick and tired?

Happy Monday Darlins! I Hope everyone had a fabulous fourth of July. I know I got my fair share of fun in the sun.  Hopefully you aren't suffering from a summer cold but if you happen to come down with the sniffles.... add some antioxidants to your diet!!!


Experts say antioxidants are important to have in your diet, but not many people know what exactly they are. Antioxidants are vitamins, minerals, and nutrients that protect and repair your cells from damage caused by free radicals. Free radicals are produced when your body breaks down food or by exposure to tobacco smoke or radiation. The damage free radicals do to your cells play a role in a number of chronic diseases including cancer, hardening of the arteries, and arthritis. Antioxidants help stabilize free radicals and may prevent some of the damage they cause. Free radicals also interfere with your immune system. Implementing antioxidants will keep your immune system strong, making you better able to ward off colds, flu, and other infections.
There are three major antioxidant vitamins: beta-carotene, vitamin C, and vitamin E. An easy way to identify major antioxidants is to look for fruits and vegetables that are purple, blue, red, orange, and yellow hues. In order to get the biggest benefits of antioxidants you should eat these foods raw or lightly steamed; don't overcook or boil them because you will lose all the nutrients.
Beta-carotenes: Apricots, asparagus, broccoli, carrots, green peppers, kale, peaches, pink grapefruit, sweet potato, tangerines, tomatoes, and squash.
Vitamin C: Berries, cauliflower, honeydew, nectarines, papaya, and kiwi.
Vitamin E: Mustard and turnip greens, nuts, pumpkin, sunflower seeds, and spinach.
Vitamins are not the only antioxidants found in food. The following are also antioxidants that may help boost your immunity:
Zinc: Found in red meat, poultry, nuts, seafood, whole grains, and dairy products.
Selenium: Found in grain products, fortified breads, beef, poultry, and tuna.
For optimal immune functioning, you should eat the recommended dietary allowance of antioxidant vitamins. Here are the recommendations for some antioxidants:
Beta-carotene: 3 to 6 milligrams
Vitamin C: 90 milligrams for men, 75 milligrams for women
Vitamin E: 15 milligrams
Zinc: 11 milligrams for men, 8 milligrams for women;
Selenium: 55 micrograms for men and women


Research has found that you may be missing out on other nutrients that could strengthen your immune system if you solely rely on taking a vitamin or supplement. Foods contain many different nutrients that work together to promote health; therefore it is more beneficial to consume antioxidants by eating fresh produce versus a multivitamin. It is important that you practice moderation when consuming vitamins A and E because they are eliminated slowly.

xoxo,
Bharris

Heart Rate

Long time no blog darlins!
I apologize for being the ultimate slacker these past weeks. I have been neglecting my fit bottom followers and that's just not right. Considering we went over a week without a challenge we will step it up this week. This weeks challenge will be to complete 30 minutes of cardio at least four days. I say four because I know no ones going to be working out on our nations Independence day (at least I'm not). American College of Sports Medicine recommends that we get 150 minutes of moderate to vigorous physical activity a week. That can be broken down into increments of 30 minutes 5 days a week. If you maintain these guidelines you will improve/maintain your cardiovascular health. If you're looking to shed a few pounds you will need to work more towards vigorous intensity. Moderate intensity is any physical activity that increases your heart rate. The normal resting heart rate for adults is between 60 to 100 beats per minute. The healthier you are the lower your heart rate. While working out you should try be within your Max Heart Rate range. You can find what your MHR should be by a simple equation:

Women: 226- your age =

Men: 220- your age =

Vigorous physical activity is when your heart rate has increased as well as the rate that you are breathing. Pretty much if you could hold a conversation while working out you're not pushing yourself hard enough.

Here are some examples of activities that will count as moderate-vigorous physical activity

Moderate                                                      Vigorous

     Walking                                              Jogging or Running

Bicycling 5-9 mph                                    Bicycling 10+mph

Golf                                                         Lacrosse

xoxo,

Fitgirl