Lean Review – Week 6

Hello everyone!  Today is my day to share last week’s fitness results with you.  And also the addition of fruit into my fitness quest! 

(via Flickr)

WEEK 6 LEAN REVIEW:
02.01.2011:
Elliptical – Workout #1 – 30 Minutes

02.02.2011:
Elliptical – Workout #1 – 30 Minutes

02.03.2011:
Day Off

02.04.2011:
Elliptical – Workout #1 – 30 Minutes
Elliptical – Workout #1 – 15 Minutes

02.05.2011:
Elliptical – Workout #1 – 30 Minutes
Walk – 2.04 Miles – 29:42 Minutes
Elliptical – Workout #1 – 15 Minutes
Walk – 1.25 Miles – 19:20 Minutes

02.06.2011:
Elliptical – Workout #1 – 30 Minutes
Walk – 2.00 Miles – 30:11 Minutes
Walk 1.47 Miles – 22:11 Minutes

02.07.2011:
Day Off

FRUIT-TASTIC!

We all know that eating fruit is good for us! And for good reason too – fruit is packed with anti-oxidants and vitamins and fiber! (And COLORFUL!)

(via Google images)

Fruit is a mix of fructose and glucose – two different type of carbohydrates which work slightly differently. Glucose is available immediately in the body and therefore can be used as energy. Fructose on the other hand, needs to pass through the liver in order to be used for energy by the body. The problem comes when we overload the liver with fructose, ultimately converting it into fatty acids, which are stored as fat.

Along those same lines, I have recently been reading a lot of debate about whole fruit vs. fruit juice.  It seems that many advise you to limit your fruit juices!  What?!  Less OJ and Cranberry and Apple – OH MY!!! 

Why? Well, a 4-ounce glass of orange juice, for example, contains about 60 calories and 15 grams of carbohydrate. What’s 15 grams of carbohydrate, you might argue? All things considered, it’s not a lot. Remember last week when we talked about portion size?  This would be ok if you’re pouring yourself a glass of freshly squeezed orange juice and really measure out just 4 ounces.

If you honestly do, great.  Most people don’t, though, and end up drinking more like 8 or 12 ounces, since 4 ounces amounts to about one gulp.  So you pour yourself more, and the calories add up!  And to make matters worse, some juice drinks have additional sugar added to them, often in the form of high fructose corn syrup (HFCS).  This sweetener has its own set of problems, including possible links to obesity and high triglyceride levels. But I digress. Apart from HFCS, we need to just be aware that even while the ever-growing fruit juice market targets 100% natural sugar, it has been stripped of the fiber and vitamins which slow the absorption of fructose.  So the point here is to just be educated about what you are putting into your mouth.  Fruit drinks are ok – in moderation.  And if all you have around you is juice – then by all means, it’s better than no fruit!!

I myself have been making it a point to eat a lot more fruit – things like Apples, Bananas, Grapes, and Berries. I actually love fruit…I just didn’t normally take the time to add it to my shopping cart.  My fruit intake seems to vary from day-to-day, depending on what I am craving and how I feel.  We naturally tend to eat/crave fruit or sweet things at the following times:

  • First thing in the morning
  • A few hours after a large/salty meal
  • After a hard workout
  • When it’s hot (Watermelon!)

Fruit is a very useful tool as part of a healthy diet, but should be eaten in its whole form when possible, and eaten according to cravings and desire. (Not because you must eat it!)

So my advise to you is to listen to your body and adjust your fruit intake accordingly!

What is your favorite fruit?  And in what form – whole, juice, smoothie, topping?

Advertisements

2 thoughts on “Lean Review – Week 6

  1. I ❤ this post!!!

    I'm honestly not very good about eating fruit. But when I do I love apples, pineapple, coconut (is that a fruit? if so I could eat this all day long), watermelon, and wine.

    Your workouts look like a lot of fun! 🙂 Very nice!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s