True Lemon Drink Mix

Stay Snatched is hosting a True Lemon Giveaway of the flavored drink mix! If you follow my Instagram account then you have seen that I have raved about these products. I am absolutely in love. Each serving is only 10 calories and 1 gram of sugar. I am thrilled that True Lemon does not add any artificial sweeteners to the product. I am a binge water drinker. Water is my preferred drink of choice. I do not drink juice or soda at all because I am not a fan of overly sweet drinks. True Lemon is the perfect balance for me. It is sweetened with Stevia, which is a natural organic sweetener.

These products are so great that I just have to share them with one lucky person from my audience. The drink mix is perfect for on-the-go lifestyles because the mix comes in small packets. I keep a box in my desk drawer at work, so convenient! True Lemon products are available at Target. Give them a whirl and check out the rules for this giveaway below!

Giveaway Rules

1. Follow @stay_snatched on Instagram
2. Must be a Stay Snatched free newsletter subscriber. Click here to join our tribe. 
3. Comment below to let me know that you have done all of the steps above. 

Bonus: Those who perform all of the steps above before Tuesday, August 15th will have their name entered into the giveaway twice.  🙂 

The winner will be randomly selected on Friday, August, 18th a noon CST.

SPOILER ALERT: This post contains specific references and commentary from the film.

A couple of weeks ago I spent an early Friday evening watching the What The Health documentary on Netflix. You are probably raising your eyebrow and wondering, a documentary on a Friday night?! In my defense, it was practically late afternoon! I left work early that day because I had to work a ton of late nights throughout the week. I ran a couple of errands and settled in with the documentary.

Unlike most people, I had not heard a ton of buzz about this documentary prior to watching it. In fact, I had only heard it mentioned once on social media. I figured it would be like Super Size Me or any of the other large food-based documentaries that are out there. It was definitely like those others, but a lot more pointed in my opinion.

Opening Remarks

The documentary starts with a quote: “Let food be thy medicine and medicine be thy food.” ~Hippocrates
This quote starts the onset of the argument that food should be used as medicine to cure disease.

It then leads into an interview with a representative of the American Diabetes Association.  He cites diabetes as an epidemic with 350 million people living with the disease. He further states 1 in 3 Medicare dollars and 1 in 10 total health care dollars is spent on diabetes. From there, the host asks, “What in particular is the correlation between diet and diabetes?” The representative refuses to answer the question. The interview ends and it appears as though the American Diabetes Association is choosing to be uncooperative.

We see this interview later and can tell this opening was clearly edited to fit the film maker’s narrative.

Next, the narrator, Kip, introduces himself as a filmmaker and hypochondriac who comes from a family with diabetes, heart disease, and cancer. He says he has a history of using WebMD symptom checkers often. Kip grew up thinking he was eating a healthy diet. He became curious about the food he was eating when it was reported that bacon, sausage, and processed meat cause cancer due to carcinogens.

Kip cites a study that says one serving of deli/processed meat (a 50-gram portion) increases the risk of colorectal cancer by 18%. Further, he introduces the World Health Organization’s classification of processed meat as a Group 1 Carcinogen. He remarks, “Group 1 Carcinogens are in the same group as tobacco and asbestos. Have I been smoking my entire childhood?”

Ok, let’s dissect this intro. A LOT of information and statistics were introduced very EARLY into this film. The surplus of stats never really dies off throughout the film. I felt like I was constantly being hit with shock value stats pretty much every moment of the documentary. The moment Kip mentions that he is a hypochondriac, I started to feel some type of way. A hypochondriac is someone who is abnormally anxious about their health. I wondered how he would be able to provide fact-based, unbiased information that didn’t feed into his own personal anxiety.

The processed meat argument is very interesting. I learned about the dangers of processed meat a couple of years ago. For me, bacon and deli meats impact me personally. I do not like the taste of hot dogs, sausage, and pepperoni, so I do not eat those. The former, I eat quite often. When I learned that there were studies linking processed meat to cancer, I sought out alternatives. I learned that nitrate-free meats could potentially help reduce these risks. I have since started shopping for organic, nitrate-free bacon, sliced chicken breast, and ham at Costco and Trader Joe’s. I say all of that, to confirm that I understand the risks and why it deserved to be mentioned in this film. However, comparing consumption to cigarette smoking seemed excessive. I was slightly annoyed, but I kept watching.

**All of the bullet points below are claims Kip’s introduces in the film**

The Interviews

• American Heart Association
  • Lists Heart Healthy Recipes on the website that include beef  and pork 
• Susan G. Comen
  • No warning about dairy on the website or its links to cancer
  • Pink ribbons can be found on yogurt

Throughout the film, Kip calls a few organization and inquires about the recipes and suggested food content the organization has posted on their website. These calls are absurd. When you make a phone call like this, you are pretty much never going to get in touch directly with the person who can enact change and who has the actual answer to the question presented. He intentionally places scenes like this throughout the documentary to highlight the “ignorance” of the organization and fuel his argument.

Swine Spray Fields in Duplin County, North Carolina

• Duplin Country has more hogs than any other county in the United States
• 10 million pigs produce the waste equal to 100 million humans
• Swine flu/H1N1 originated from a farm in North Carolina
• No waste treatment
  • Waste is pumped into waste bins, rivers, and streams, and then pumped out onto fields growing the food
• Hog farms are mostly located near communities of color

I perked up during this portion of the documentary. My heart really went out to these communities for a few reasons. It is not shocking to me that these farms are located primarily in Black and Hispanic communities. Communities of color have ALWAYS faced issues of this nature.

Kip interviews Rene’ Miller, a local black Duplin County, resident. She describes the impact the hog farms have had on the health of her family and community. Rene’ has asthma, sinuses, sarcoidosis, and a pacemaker. Most people in the neighborhood have asthma and/or cancer. The people in the community do not eat pork due to the slaughter process she describes. Dead pigs are placed in the trash to decompose. Weekly, a truck picks up the pigs to go to a processing plant. They are slaughtered and then fed back to other hogs.

The community does not have adequate waste water treatment. The waste from the hogs is present in the water. The waste is sprayed onto the farm fields and emits an extremely foul odor. Rene’ explains that a nearby farmer will spray on Sundays and during funerals that take place in the community, out of spite. She believes he will intentionally spray during the times the community will gather. I do not doubt there is truth in this. Again, communities of color have historically been treated as unequal. 

Meat and Eggs

• Fish is not a healthy alternative because it is loaded with saturated fat, cholesterol, PCBs (manufactured chemicals)
• Salmon and tilapia have the highest cholesterol
• Fish are essentially mercury sponges
• Farmed fish is not healthier because of antibiotics used for fungus and bacterial infections
• 93% of exposure to dioxin comes from eating meat and dairy products
• It takes 14 years to ingest the dioxins by breathing them in vs the amount of dioxin a cow ingests in one day from eating grass
• Dioxins will accumulate in the animal’s fat and milk, which is then eaten by us
• Dangerously fast slaughter speeds result in animal waste and fecal contamination
  • 90% of ground beef
  • 95% of chicken breasts
  • 88% of pork chops
• Eating 1 egg per day is the equivalent of smoking 5 cigarettes
• Eating organic beef, poultry, pork, and fish will not help prevent you from ingesting dioxins because the contaminants fall out over all farm fields. The sprays do not skip over the organic fields

Cheese

• Cheese is loaded with salt and saturated fat
• It is linked to autoimmune diseases, asthma, Type 1 diabetes, multiple sclerosis, etc.
• Most people are lactose intolerant
  • 95% Asian
  • 73% African Americans
  • 70% Native American
  • 53% Hispanic
• Milk is essentially hormonal fluid
• Organic dairy has the same amount of saturated fat as low-fat, non-organic
• Milk doesn’t produce stronger bones. Harvard study over 18 years shows that the women included in the study did not show that milk produced strong bones
• Increased dairy leads to osteoporosis and a higher risk of hip fractures

Protein

• All protein is initially made by plants
• It is not necessary to eat animal tissue to get protein
• Only plants have the ability to take nitrogen from the air and make amino acids
• The protein you get from an animal is recycled plant protein
• Most Americans only need 50 grams of protein per day
• 2,000 calories of brown rice and broccoli = 80 grams of protein
• The largest animals on the planet are herbivores
• Paleo diets lead to autoimmune disease, clogged arteries, and colon cancers
• Humans do not have the canines of omnivores, and thus were not “created” to eat meat

Cancer

• One cancer cell will not kill you, a surplus of cells will
• We introduce growth factors into the body by eating animal proteins which in turn promotes the growth of cancer cells
• Eating dairy increases male risk of obtaining prostate cancer by 34%
• A woman who has had breast cancer before is 49% more likely to die from the disease by eating one serving of dairy per day

Diabetes

• One serving of processed meat each day raises the risk of diabetes by 51%
• Type 2 Diabetes can not be prevented among everyone
• You can reverse diabetes with a plant based diet
• Exposure to dairy at a young age is linked to Type 1 Diabetes
• American Diabetes Association recommends healthy eating, there isn’t a rigid plan and “diabetes diet”

Associations and Government Sponsors:

• Dannon
• Kraft
• Bumblebee Foods (processed and canned meat)
• Tyson
• Yum (Pizza Hut, KFC, and Taco Bell)
• Yoplait Yogurt
• McDonald’s
• Other fast food chains

This is another area of interest for me. I have a finance background. I am always interested in following the money trail! There is usually a good story behind the source of funds. But, of course, Kip introduces one of his shock value one-liners during this segment! In response to government organizations and health associations partnering with the sponsors listed above, he says, “This would be like the American Lung Association taking money from tobacco companies.” Ok, Kip! I understand why this deserves some attention, but really? His method of delivery is extremely off putting. 

“We can’t trust the information from these organizations because they are taking money from the industries that cause the problems they are supposed to help prevent.” To me, there is validity to this argument. The fast food chains and Bumblebee Foods are the most disturbing sponsors on the list for me. The others have well known (according to my general frame of reference) healthy wellness initiatives. Kip and the other doctors (who all happen to be vegan) are outraged by these sponsors because the sponsors do not promote plant-based dieting. 

Final Thoughts

What The Health has a clear, biased agenda to promote the masses to switch to plant-based diets. The experts who provide commentary in the film are all vegan and animal rights activists. There is no balance of expert opinion. Will I go vegan? Probably not. This does not mean that I do not recognize that there are possible health benefits associated with a totally plant-based lifestyle. I simply feel like it is not a lifestyle for me. Yes, there is a view of “I love meat way too much,” that fuels my stance. However, I also take into consideration the fact that I am healthy. I get a physical every year. Every year my doctor does blood work and reports that I am in good health.  I like to believe a large part of my overall good health is associated with my commitment to lead a consistently healthy lifestyle. I think about my personal health and wellness each day. I have for a long time.

The documentary did not do a great job of presenting scientific evidence or source documentation to support a lot of the claims that are presented. There are TONS of statistics that are called out throughout the film. I work in data analysis and I LOVE stats, but I became annoyed very quickly with the over-kill and the multitude of numbers thrown out. The film is incredibly biased. Kip continuously calls out information that are for clear shock-value.

There is some discussion in the film that I agree with. We are definitely in the midst of an obesity, diabetes, and heart disease epidemic. According to the Center for Disease Control (CDC), more than 1/3 of adults have obesity.  I also agree there should be more focus on prevention, but that does not mean there should be no focus on treatment. Focus on healthy living requires a complete mental shift and takes TIME. This is a process that requires attention and understanding that changes cannot be made overnight.

One of my biggest frustrations with What the Health and similar documentaries is that they confuse and ultimately distract people. We live in a digital age. There is a ton of information out there, which can be overwhelming. A lot of people rely on the output of films like What The Health and then go into panic mode after watching. I have seen a dozen people on social media proclaim to switch to a vegan lifestyle after watching this documentary. Others are outraged and have in turn adopted to not make any changes to their lifestyle. There are fundamental flaws in both of these reactions in my opinion.

I think everyone should do what works best for them. Everyone is different. Everyone’s body and needs are different. I believe there are some people out there who could potentially be cured of certain sickness by switching to a fully plant based-diet. Until I cross that bridge, I plan to stick with my current lifestyle. I read nutrition labels, analyze ingredients, and constantly research health topics. I am not perfect by any means, but I perform diligence regularly. I encourage everyone to do the same. We all have to do our best with the information that we have at the time. I say at the time because science is always changing. Today, veganism and plant-based diets are the “wave.” What will be the next?

 Are you vegan? If not, have you ever considered becoming vegan? Please comment below. 

Healthy Lifestyle Posts
How to Get Started With A Healthy Living Plan
Four Healthy Living Apps to Stay Fit
Tips On How To Prepare For Your First Hot Yoga Experience

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This post is sponsored by Groupon. All opinions are my own.

Fitness Newbie

When I was new to fitness I had absolutely no idea how to get started with a workout regimen. I did what most people do. I joined a gym, 24 Hour Fitness. I set a personal goal to go at least 3 times per week. Sticking to my goal was the easy part. I went to the gym several times per week. I worked out on the elliptical machines. Sometimes, I rode the exercise bike. I also tried to use the weight lifting machines. Back in those days, I felt like there were a TON of machines. Fast forward 8 years and each gym probably has 2 to 3 times the amount of weight lifting machines and exercise equipment available now. 

Where I Went Wrong

I would stand in the gym and watch other people use the machines without effort. I would think to myself, “How are they doing that?” During non-peak hours, I would try to imitate their movements. I often used an inappropriate weight so my form was terrible. I also lacked confidence so the workout was not enjoyable. I was so intimidated by how to use the different weight lifting machines, that I simply skipped them. I stuck with the elliptical. Every single time I went to the gym I did the same routine. I would exercise on the elliptical, and then I would do maybe 5 minutes of core work. 

How To Save Money AND Get Results

Over time I did not see much change in my strength or stamina. I became frustrated! I considered using a personal trainer. Personal trainers can be really expensive! There are so many benefits, but let’s face it….this girl is on a budget! Here is where Groupon can help. Groupon has a lot of coupon and promo codes that can save you money on gym membership fees and personal training, specifically for 24 Hour Fitness. 24 Hour Fitness was the first gym I ever joined. They have had my loyalty for years.

The coupon and promo codes are different than your typical “Groupon” purchase. Click here for quick and easy access to promo and discount codes on gym services at 24 Hour Fitness. You don’t have to go searching the web for promo codes! I am all about keeping my budget in line while still reaping the benefits from the activities that make me happy. I have a few vacations on the horizon. I am taking all of the budget savings I can get right now!

Cash in on these savings from Groupon with a personal trainer, just in time for the summer months!

Leg days are my FAVORITE days in the gym. A lot of people despise leg day. I have never understood that. Legs and glutes have always been a focus area of mine. I think lower body workouts are the most fun! Most leg day workout moves are challenging and provide receipts from hard work in very little time. There is actually some truth to the slogan, “Never Skip Leg Day.” When you work the bigger muscles and perform exercises such as lunges, squats, and deadlifts your body requires more work from the heart and brain, compared to performing other low impact exercises. 

Squats work ALL of the muscles in the lower body (quads, hamstrings, and glutes). Post workout is when you reap the benefits of any strength training regime. Post workout, your body works to repair the muscles you have torn during your workout. The word “torn” here is not literal. Muscle tears during a workout are more like stretching the muscle. During the post-workout afterburn, the body continues to burn calories, and overall the body’s metabolism increases. This process burns more calories than your typical workout.

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Fit Simplify Resistance Loop Exercise Bands with Instruction Guide, Carry Bag, EBook and Online Workout Videos, Set of 5

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Resistance bands are incredibly affordable! These are perfect for in-home workouts.

This workout is designed to be a quick workout that can be completed at home or pretty much anywhere. I love to get this one done over my lunch breaks at the on-site gym at my job. Resistance bands are a great way to build strength. Bands also help add variety to your workout schedule. If you perform the same workouts over and over your body will begin to adapt and your progress will slow. The bands also help with form. While squatting, resistance bands help keep your knees from going over your toes, which is a huge no-no in squatting! Grab a set of resistance bands and check out my workout below!

Snatched Booty Work Volume 1

Resistance Band Hip Lifts – 100 Reps Try doing 5 sets of 20 lifts or 10 sets of 10 lifts

Grab an aerobic platform or you can use any hard surface that is ok for you to place your feet on. Lie down on your back with your hands at your sides and place your feet on the platform. Scoot your booty super close to the platform with your legs still raised and on top of the platform. Grab a weight that feels comfortable. Place the weight over your mid-section. Tighten your core and lift your hips high. Hold for 2 seconds at the top. Look at the ceiling to avoid straining the neck. Lower and repeat.

Resistance Band Body Weight Tip Toe Squats – 100 Reps Try doing 5 sets of 20 lifts or 10 sets of 10 lifts

Stand on your tip toes until you feel balanced. Tighten the core and squat as low as you can go. Ensure your chest is out. Balance is key. If you fall out of the tip toe stance, hop back in.

Resistance Band Duck Walks – 100 Reps Try doing 5 sets of 20 lifts or 10 sets of 10 lifts

Ensure your legs are spaced as far apart as the bands will allow and take a step. Squat low and rise. Take a wide-legged step and squat low. Repeat.

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There are some things you should know before you attend a hot yoga class. You will want to know what to expect, how to dress, and what you should bring.

How to dress:

You should dress in comfortable clothing, dri-fit works really well. I typically wear dri-fit yoga pants or leggings and a tank top is a must. You probably will not want to wear anything with sleeves. It gets HOT! It’s called hot yoga for a reason. The temperature in the hot yoga studio I frequent is always above 100 degrees and goes as high as 104 degrees. The humidity is typically low, so you won’t have to worry about that. The culture of each yoga studio may be different. I frequent a studio where many of the women practice in sports bras and leggings and the men go shirtless. I typically ditch my tank top and practice in just a sports bra. You won’t believe how much more comfortable it is without a shirt!

What to bring:

Yoga Mat

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Make sure to bring a high-quality yoga mat. A typical exercise mat will not work well. Your yoga mat should be thick and durable so that it is comfortable for you to perform various poses. A standard exercise mat will feel like you are working out directly on the hard floor and would be very uncomfortable. 

Yoga Mat Towel

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A towel for your yoga mat is optional. If you sweat a lot you should definitely consider a towel for your mat. A yoga mat towel will help prevent you from slipping. I have slipped several times performing Warrior Twos! A mat towel will also help keep your mat sanitized. I wash my mat towel and wipe down my mat with Clorox wipes and water after each session.

Workout Towel

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Bring a separate towel to wipe the sweat from your face throughout the workout.

Water Bottle

Each class typically has scheduled water breaks. I also pause and take a sip of water whenever I feel like I need it. 

Change of Clothes

I made the mistake of not bringing a change of clothes for my first hot yoga experience. I definitely will not make that mistake again! My first class was in the evening. I didn’t bring a change of clothes because I planned to go home immediately and shower. It was 30 degrees out! I walked outside to blistering weather in soaked clothes. Bring a change of clothes even if you do not plan to shower at the yoga studio.

What to Expect:

A well-established yoga studio will have very attentive staff and instructors. The instructor will introduce herself or himself and outline what to expect in the class. A lot of studios offer hands-on assistance. The instructor will ask if you would like assistance or if you prefer to decline. Hands on assistance involves the instructor physically touching you and adjusting your posture in poses. Some instructors will also help you relax during the suvasana time. They will give personal massages or rub natural oils over your forehead. I really appreciate this portion of hot yoga. I will outline more details about suvasana later in the post. 

If you are new to yoga you should expect to learn poses that may challenge you. Balance is a big part of yoga. Many poses challenge you to ground your foot and balance on one leg. Do not overwhelm yourself. Attempt poses and challenge yourself, but understand your limitations. You may become dizzy. Stop and rest. Placing yourself in child’s pose is a great way to stop and re-focus. Many instructors will tell you to take child’s pose at any time throughout practice if you feel the need.

The final stage of yoga is the savasana phase. This is the most challenging part of yoga for most people. It’s a time to fully check out and relax. I have learned to appreciate the art of meditating so much because of this practice. You lie on your back and relax your body and mind. The room is usually dark during this time. Savasana is challenging because most people can not fully relax and shut off their minds. With practice, savasana can help alleviate depression, migraines, calm stress, and so much more.

Hopefully, these tips help encourage you to try hot yoga!

yoga deep squat and hold

Hot yoga has become a very popular trend. Here are my thoughts on the benefits of hot yoga and my experience.

How often are we told to relax? We often hear that we need to set aside time for ourselves. We need to meditate.  We should turn off our minds. Our minds are constantly at work. Most of us go to jobs five days a week for several hours each day. We attend meetings, send emails, have conversations with co-workers, perform the duties required in our roles, and so much more. Outside of work, we have personal lives, families, and friends who need us. The idea of completely checking out of our thoughts can be difficult for a lot of us. Throughout my journey to find a meditation regime, I found hot yoga.

I was always very critical of yoga. I had taken a few classes and deemed it to be a 60-minute session that consisted of “glorified stretching.” I wasn’t really engaged in the breathing exercises and overall didn’t feel like I was benefiting personally. I was also turned off by the fact I was burning less than 100 calories in each 60-minute session when I could have been burning 550-660 calories through one of my standard workouts.

inspirational quotes can be found all throughout the yoga studio

A good friend of mine, who also workouts regularly (and has an incredible body) had recently added yoga to her routine. She was visiting a studio several times a week, I was immediately intrigued! I told her about my reservations, mainly that I didn’t want to waste time for such a low-calorie burn. She mentioned the studio’s “Sculpt” class.

Yoga Sculpt is defined as:

“When muscle meets yoga, Yoga Sculpt is born. Boost metabolism and build lean muscle mass as you move to upbeat tracks. You’ll combine free weights with intermediate level yoga sequencing and cardio to intensify each yoga pose while mixing in strength-training moves like squats, lunges, and bicep curls.”

The Yoga Sculpt class is performed in a heated room of 92-95 degrees with no added humidity.

Yoga Sculpt was the first class I took at a studio that supports hot yoga. I WAS IN LOVE! The class was challenging, the instructor was engaging, and I loved how the heated room added an additional boost to my heart rate level.

Each class begins with each student mentally setting an intention for their practice. An intention is bringing your attention and awareness to a quality or virtue you wish to cultivate for your practice both on and off your mat. Examples include patience, gratitude, letting go of negativity, etc.

The class included squats, lunges, bicep curls, jumping jacks, chaturangas, and so much more. During the class, I realized I had never heard the term “chaturanga.” I also realized that if I had done one in a yoga class years ago, then I definitely wasn’t doing it with proper form. It’s challenging!

You start from a plank with your hands under elbows, elbows over shoulders, core engaged, and heels pushing back.

From there you roll your toes forward, and you begin to slowly lower down until your arms are at a 90-degree angle

You finish the sequence by moving into an Upward Facing Dog with the legs stretched back, tops of feet/toes on the floor, elbows bent, palms spread on the floor below the waist, inhale, press inner hands into the floor, and press the tailbone out.

upward facing dog

The class concluded with a relaxation and meditation session called savasana.  To be honest, this may have been the most difficult portion of the class for me.  The ability to completely relax and shut your mind off can be incredibly tricky. The pose allows you to gradually enter a truly relaxed state. The music completely changed from fast and upbeat to more calming and soothing tones. Savasana is a practice of gradually relaxing one body part at a time, one muscle at a time, and one thought at a time. It conditions the body to release stress and is thought to improve your sense of physical and emotional well- being. I struggled to completely relax initially. During my first session, I’m not sure if I ever relaxed fully, but I definitely could feel a large release of energy.

After class, I felt drained but upbeat at the same time. I was so thankful I had gone. I had burned over 600 calories! I wanted to try out more classes. I then became addicted to hot yoga, which is performed in a heated room of 95 degrees +. No weights, squats, or lunges are performed in hot yoga. The sequences are much more tension relief focused. I began adding hot yoga to my weekly workout routine at the end of the week as a recovery workout. I lift weights and do cardio throughout the week. By the weekend my entire body is sore. The heat from hot yoga, coupled with the fluid movements, allows me to release so much tension in my muscles, not to mention toxins!

wide legged forward fold

I love the aura of most yoga studios. Most yoga instructors are committed to the success of your practice. They are encouraging and have a huge impact on my ability to master challenging poses. The heat within the studio is relaxing to me. There is a big difference in how I feel in a heated room. I feel as though I can push myself further because the heat helps keep me centered.

I recommend hot yoga to anyone who is looking to practice meditation. Keep in mind it can also serve as an amazing recovery workout.

Namaste