5 Reasons to Get Fit THIS FALL!

5 Reasons to Get Fit THIS FALL!

Let’s be honest, there’s always a million and one reasons to get in shape, but this week we’ve got 5 major reasons to get fit THIS Fall!

1. Fighting the Winter Flu

Are you one to catch that winter cold? Is this then your excuse to not stay active when it gets cold? Exercising in cooler temperatures helps strengthen your immune system and decreases your chances of getting a cold during the wintertime. The cells in your immune system will love you for that and better fight off all bacteria!

2. Beauty of Autumn

Even though temperatures are dropping, it is also such a beautiful time of the year! Don’t waste these days sitting around and doing nothing. Enjoy that beautiful autumn weather by going for a walk or run. Maybe even take up snowshoeing or cross-country skiing!

3. Resist Fall Comfort Food

Turkey, pumpkin pie, hot chocolate…there are many unhealthy temptations during this time of year. However, if you stay active this season, your body will start to naturally crave healthier foods. Resist excuses. Resist temptations. Await results!

4. Make Use of an Empty Schedule

Did you have a busy summer and no time to work out? Then this is one less excuse you can use. Make the most of your time by eating healthy and exercising regularly. Invest time on your fitness now, and avoid Spring/Summer regret!

5. Get a Head Start on your New Year’s Resolutions

Studies show it takes about 4 weeks for the body to adapt to new lifestyle changes. If you start your workout routine now, you’ll not only be one step ahead of your New Year’s resolutions but also more likely to meet them.

Have a Fit Fall by building your immune system, health, and nutrition by being consistent in your workouts and sleep schedule, getting outdoors, using the extra “indoor” time to cook/prep, and ultimately setting yourself up for a strong start in the new year!

Let’s Get to Know Erythritol: A Low Calorie Sweetener

We’ve talked about sugar and artificial sweeteners. But you might wonder, where do sugar-alcohols like Erythritol (ur-i-thruh-taal) fit in? It does occur naturally in some foods, but most of what you see is manufactured by fermenting wheat or cornstarch. Erythritol often is found with other sugar substitutes like stevia. Other sugar alcohols include xylitol, glycerin, sorbitol, etc.

Zero Calorie?

Erythritol is pretty much zero calorie sweetener at .2 calories per gram (table sugar is 4 calories per gram). This is because your body can not break it down; it doesn’t get metabolized and is excreted through urine within 24 hours. This also makes it a good option for diabetics. Erythritol has been approved by the World Health Organization since 1999.

Even though it is called a “sugar alcohol” it generally comes in a powder or granular form, and as you can see above it can look very much like table sugar!

But Is It Any Good?

Erythritol has 60-80% the sweetness of table sugar. It comes as a powder or granular form. It does not have a bitter aftertaste like some sweeteners and people can generally tolerate erythritol better than other sugar alcohols. You’ll find erythritol in many sugar free foods and snacks like Crystal Light Pure, sugar free candy, protein bars, gum, sugar free fruit spreads, Smart Cakes and muffins, Vitamin Water Zero, etc. It is also found in the brand Truvia sweetener.

Even Dentists Like It!

Dentists like erythritol because not only does it not cause tooth decay like sugar, it helps prevent it and reduce the formation of plaque. Sugar, on the other hand, turns into acid in your mouth when combined with mouth bacteria.

Is It Natural?

As we said before Erythritol can be manufactured by fermenting wheat or cornstarch, but it can also be found naturally in carrots, cherries, mushrooms, and more. Japan has been using erythritol since the early 1990s as a natural sugar substitute. Still, in the end, erythritol might be a good sugar substitute for you, but whole foods should still be the bulk of your diet.

Possible Side Effects

Like most sugar alcohols when used in large amounts, erythritol can cause diarrhea, gas/bloating, and/or an upset stomach. If you choose to use erythritol, as with most things, do so in moderation. At the same time, most people can handle a gram for every kilo of body weight (or .45g per pound). That means at 150 pounds someone could presumably consume more than 13 teaspoons without ill effect. However, if you suffer from IBS, it’s probably better to stay away from sugar alcohols.

Hormones? Who Cares? They Only Control EVERYTHING About Your Body

The Endocrine System is made up of glands that produce and secrete hormones to regulate our cells, tissues, and organs. This system therefore regulates our metabolism, sleep, mood, and so much more.!

For example, if you eat your favorite sugary dessert, your blood glucose increases, so your pancreas starts pumping out insulin to try to bring your body back to its happy place. If your blood sugar gets too low, other hormones will kick in to bring it back to homeostasis…the perfect balance.

The Pancreas

The Pancreas is the largest gland of the endocrine system. It produces insulin that helps you use energy from the food you eat by transporting it to the muscles and tissue that use glucose for energy.

Too much insulin in our blood reduces its ability to regulate our system, which can cause obesity and Type 2 Diabetes. Exercise improves insulin sensitivity and reduces the reliance on insulin injections!

Adrenal Glands

An adrenal gland is located on the top of each kidney. It is responsible for releasing cortisol (and adrenaline) into our bloodstream, and it turns stored carbohydrates into energy.

Cortisol can help control blood pressure, blood sugar levels, metabolism, and help reduce inflammation. However, there is such thing as “Too Much of a Good Thing”. If you find when you are losing weight that you are losing muscle, try adding a small amount of carbohydrate before and/or during exercise. This will inhibit cortisol from being released and thus reduce the breakdown of muscle!

Thyroid Gland

When you start exercising, the thyroid gland (at the base of the neck) sends out hormones that regulate the body’s temperature, heart rate and blood pressure. It also regulates the alertness and focus that are needed to work at a high intensity.

The thyroid regulates how fast your body uses the calories from the food you eat…which is why you have likely heard of hypothyroidism (where it doesn’t produce enough of the hormone).

Pituitary Gland

The Pituitary gland is the “master gland”, at the base of the brain which regulates all the other glands we have talked about so far. When we exercise, the Pituitary gland releases a hormone to signal the body to increase bone, muscle and tissue production. Feed your gland…let’s work out!

You can learn even more in this great article by ACE Fitness!

Important: Hormone Disruptors

The endocrine system is very structured in its process, unless endocrine disruptors (i.e BPA, fire retardants, etc) are in play. They may cause a response to be too high, too low, or all together different than was intended and not in a good way. Hormone disruptors have been known to cause obesity, bring on early puberty, alter the function of sex hormones and mess with our immune systems. Sadly, they can be found in our food, water, pesticides, cosmetics, and so much more. Help your body get rid of these toxins through SWEAT!

Here’s a great article from Precision Nutrition – all about hormone disruptors!