The Life Ledger

Fitness is a way of life.

photo credit: thelifeledger

I recently received this e-mail from someone at Fleishman-Hillard, who apparently represents Gatorade in PR matters:

Great post on calorie disclosure. Did you know that you would have to take 2,640 more steps to burn off the calories in vitamin waters? Propel has one-fifth of the calories and punches up water. With that said, we would like to invite you and your readers to view our channel on YouTube at http://youtube.com/PropelFitWater…

I’ve long been fascinated with the growing fitness water trend and the marketing games they play. For instance, as Mark’s Daily Apple points out, most fitness water manufacturers will market a calorie claim on the label (only 10 calories!), but the bottle holds more than one serving. Does anyone here measure out their serving size when drinking water from a bottle? I don’t either.

At any rate, after reading the e-mail, I was interested in what people have to say about Propel. However, I couldn’t find any articles comparing Propel to other products - beyond short articles like the one at Trying Fitness, there doesn’t seem to be much info. To satisfy my curiosity, I bought several enhanced water products, tried them myself, and put together a comparison.

My personal takeaway? Fitness waters are nothing more than “dietary supplements” with bottled water from unknown sources thrown in. Drink regular water and eat varied colors of fruits and vegetables to get the same nutrient naturally. If you need some tips on drinking more water, Diet-Blog lists a couple to get you started.

photo credit: thelifeledger

Bot (www.botbeverages.com)

Flavor Tried
Berry Bot; refreshing, clean, only slight aftertaste; tastes like water with a little flavoring.

My Take
The clean taste isn’t the only thing that’s refreshing about Bot - it’s also the only product whose label reflects the calorie count of the entire bottle. While technically accurate, it’s still purposefully misleading to market one bottle of fitness water as 2.5 servings, then place in bold letters “Only 10 calories!” It’s also nice to see only ingredients I recognize, including pure cane sugar. Definitely top of my list.

Nutrition Information
Serving Size: 12 fl oz, 1 per container
Calories: 40 per serving (40 per container)
Sugar: 9g per serving (9g per container)
Vitamins per serving: B3 10%; B12 10%; B5 10%; B6 10%

Ingredients
filtered, deionized water, pure cane sugar, natural flavors, citric acid, niacinamide (vit. B3), calcium D pantothenate (vit. B5), pyridoxine hydrochloride (vit. B6), cyanocobalamine (vit. B12)

photo credit: thelifeledger

Vitamin Water (www.vitaminwater.com)

Flavor Tried
XXX (Acai, Blueberry, Pomegranate): too sweet, no aftertaste, good flavor; tastes like fruit punch, not water.

My Take
Vitamin Water gets a lot of rave reviews. As long as you’re expecting fruit punch as opposed to a clean water taste, you’re in for a treat. In my opinion, it also gets high marks for using real sugar and no preservatives - it could stand to be less sweet, but at least it’s not using sugar alternatives or HFCS. I would treat this as a soda alternative, something I drank maybe once a day - it’s not as healthy as water, but it’s a good lot better than a Coke.

Nutrition Information
Serving Size: 8 fl oz, 2.5 per container
Calories: 50 per serving (125 per container)
Sugar: 13g per serving (33g per container)
Vitamins per serving: C 100%; B3 10%; B12 10%; B5 10%; B6 10%

Ingredients
vapor distilled, deionized, and/or reverse osmosis water, crystalline fructose, cane sugar, citric acid, vegetable juice (color), ascorbic acid (vit c), natural flavor, berry and fruit extracts (acai, blueberry, pomegranate and apple), magnesium lactate (electrolyte), calcium lactate (electrolyte), monopotassium phosphate (electrolyte), niacin (B3), pantothenic acid (B5), pyridoxine hydrochloride (B6), cyanocobalamin (B12)

photo credit: thelifeledger

Voosh (www.drinkvoosh.com)

Flavor Tried
Acai, Blueberry, Pomegranate: refreshing, clean taste; good balance between sweetness/flavoring and clean water.

My Take
I’ve never heard of Voosh, but I’m glad I tried it - with a pleasant, clean taste, the flavoring complements the water without overpowering that refreshing, quenched taste I get from water. It’s got more junk than Bot, including electrolytes which I tend to steer clear of, but many people like. In my opinion, this is a fantastic alternative to Propel or Gatorade - what you lose in some “repleneshment” and nutritional additives from Gatorade products, you gain in lack of sucralose and preservatives. Voosh is second to Bot on my list.

Nutrition Information
Serving Size: 8 fl oz, 2.5 per container
Calories: 50 per serving (125 per container)
Sugar: 13g per serving (33g per container)
Vitamins per serving: C 100%; niacin 10%; B12 15%; pantothenic acid 10%; B6 10%

Ingredients:

water, crystalline fructose, citric acid, vitamin blend (ascorbic acid, grape seed extract, niacinamide, d-calcium pantothenate, vitamin b12, pyridoxine hcl), fruit and vegetable juices for color, natural flavors, magnesium lactate, calcium lactate, potassium phosphate

photo credit: thelifeledger

LifeWater (www.sobelifewater.com)

Flavor Tried
Blackberry Grape: too sweet, slight aftertaste, good flavor; tastes like syrup-based beverage, not water.

My Take
I had high hopes for LifeWater. I like many other Sobe beverages, and expected this to be no different. And to be honest, if I hadn’t gone to the local whole foods grocery store (Earth Fare in my area) and discovered Bot and Voosh, LifeWater would have been my favorite pick. While not as overpoweringly sweet as Vitamin Water, it’s still obviously not water, and doesn’t quench my thirst like water should. It also lists things like food starch and gum arabic that I expect from more processed products - perhaps that’s the reason Sobe markets LifeWater as a “Vitamin Enhanced Water Beverage” instead of a fitness water or something similar. All in all, it’s not a bad drink, and like any of these I’d drink LifeWater over any soda, but there are definitely better ones out there.

Nutrition Information
Serving Size: 8 fl oz, 2.5 per container
Calories: 40 per serving (100 per container)
Sugar: 10g per serving (25g per container)
Vitamins per serving: C 100%; E 20%; niacin 10%; pantothenic acid 10%; B12 10%; B6 10%

Ingredients
filtered water, sugar, natural flavor, citric acid, ascorbic acid (C), grape skin extract (color), sodium citrate, modified food starch, l-theanine, vitamin e acetate, calcium phosphate, gum arabic, calcium pantothenate, yerba mate exctract, niacinamide, pyridoxine hydrochloride (B6), cyanocobalamin (b12)

photo credit: thelifeledger

Propel (www.propelwater.com)

Flavor Tried
Kiwi-Strawberry: bitter aftertaste, doesn’t quench thirst, tastes unnatural.

My Take
Here we go, the drink that started this whole article. I tell you what, I don’t like soda, but I think I’d drink a Sprite over this stuff. It tastes bitter and doesn’t slake my thirst, probably due to the sucralose (Splenda) used to sweeten the drink. Also, the “natural kiwi and strawberry flavors” listed in the ingredients taste anything but natural - I can’t tell what it tastes like. Sorry Gatorade, but I’ll pass on this drink - I’d rather have the higher calorie count of one of the other drinks than sucralose, sucrose syrup and bad taste. Or, just drink water.

Nutrition Information
Serving Size: 8 fl oz, 2 per container
Calories: 10 per serving (25 per container) (yes, I know mathematically this shouldn’t be the case, but that’s what’s listed on the bottle)
Sugar: 2g per serving (4g per container)
Vitamins per serving: C 10%; E 10%; niacin 25%; B12 4%; pantothenic acid 25%; B6 25%

Ingredients:
water, sucrose syrup, citric acid, natural kiwi and strawberry flavors with other natural flavors, sodium citrate, potassium citrate, sucralose, vit c (ascorbic acid), vit e acetate, niacinamide (b3), calcium disodium edta (protects freshness), calcium pantothenate (vit b5), pyridoxine hydrochloride (b6), acesulfame potassium, vit b12

How about you - did I dis or skip your favorite fitness water drink?

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photo credit: Crissy Teena

I don’t know about you, but often business and vacation travel is an excuse to take a hit from the hamburger pipe, and extended travel means weight gain. In recent years, I’ve actually sought out hotel exercise rooms, which usually constitutes one treadmill, three TVs and eight people packed into a closet. However, it appears hotel food and exercise offerings are about to get a major uplift. According to a press release, Sheraton Hotels and Resorts has signed an exclusive deal with Core Performance to develop a training and nutrition program for guests that includes

new state-of-the-art fitness centers; healthier dining options; training programs offered on-demand in guest rooms; access to Core Performance’s customized on-line training programs; and a unique Conventions and Meetings program that enables enhanced performance. Sheraton properties around the world will begin to roll out Core Performance programming this summer and continue throughout 2008.

Hopefully, this move signifies a societal shift in exercise and nutrition. A Sheraton VP states “Our guests have told us that health and fitness are a priority and that they value tools to help them balance this aspect of their lives while traveling.” It’s exciting to see Sheraton use health and nutrition as a way to redesign its image and stand out from the rest of the hotel chains - hopefully Sheraton’s numbers rise and other hotel chains get on the nutrition bandwagon.

It’s that time of year again - time for reflection on the year past and planning for improvements during the year ahead. Or month ahead, at least. Last year, I put together a list of resolutions I wanted to follow. This year, I’m making one resolution:

Control My Consumption

One resolution. One hefty, multi-faceted resolution. Particularly in the face of my weight - I’ve slipped some on the past couple of months as emotions have been high for one reason or another. Ironically, I’ve noticed as my weight creeps up, so does my desire to make impulse purchases. Fortunately, I’ve tasted the sweet success that comes with beating consumption, and that is tantalizing above any short-term satisfaction I get from buying a DVD or CD. Unfortunately, impulse eating is harder to combat.

Of course, I also recognize “consumption” means much more than what I buy or what I eat, and as I’m battling my return to consumption, I’m finding other inter-related habits forming as well. So, for the next year, here’s the consumption I will strive to control:

• Drink more water.
  I’ve noticed I’m drinking much less water recently - where I used to drink 64oz a day, I’m now lucky if I drink two glasses. I used to enjoy drinking water - I was less hungry, my moods were more balanced, my sleep cycle was much more regular, and my productivity didn’t suffer swings as coffee buzzes waxed and waned. It’s all a matter of availability - I will add to my morning ritual filling a Nalgene bottle with water and keeping it at my desk.
• Control portion sizes.
  I’ve noticed my appetite has grown again - where once I portioned food according to calorie content, I am again worrying if a plate full of food will be enough to quell my hunger. It is time to retrain my appetite, to control my portion size instead of letting my appetite dictate my intake - particularly since my “hunger” is often emotion-based, not a true indication of my body’s need for fuel. Going forward, I will once again treat my body as a bank, allowing a daily caloric intake and controlling food choice and portion size accordingly.
• Exercise daily.
  This is pretty obvious. I will not be one of those statistic exercisers that fill the gym from the months of Jan to March. I’ll be the one breathing the sigh of relief as my exercise equipment of choice becomes available more often. It’s time to re-establish exercise as a priority when planning my day, and allocate time accordingly.
• Exercise fiscal responsibility.
  This is where I fared the best over the last year. Even with my recent slipping, I’ve resisted the returning desires for impulse purchases. Going forward, I’m ready to take the next steps - where before I simply remained aware of my account balances monthly, I will now create a debt reduction plan and monthly budget. Last year, I worked on not overspending; this year, I’ll work on saving.
• Exercise my brain.
  I used to be a voracious reader; until recently, I am embarrassed to admit my reading is almost completely relegated to magazines and blogs. Tonight, I finished a trilogy and am halfway through a Sudoku book - and feel once again exhilaration as I flex mental muscles. I will continue to make time to read and work logic problems.
• Control my information intake.
  My morning ritual begins at 5:30am, when I pour a cup of coffee and sift through RSS feeds and email while cycling on a stationary bike. Lately, I often suffer frustration as I have an overwhelming amount of information to sift through and not nearly enough time to do so. In Bloglines, I have 506 feeds - way too many! Even in an attempt to winnow the list down to a more manageable size by creating a “Daily” playlist comprised only of those feeds I think are important to read on a daily basis, I’m still left with 193 feeds. As I’m driven, almost compelled, to completely review the list, I realize my information owns me - by labeling an insurmountable amount of information as “important,” I have surrendered control, and my productivity suffers. Going forward, I will make notes of which feeds I actually find daily value in, and drop the rest. Information should uplift, not bankrupt.
• Consume peace, not anger.
  Emotions are like a self-hosted banquet where I serve as both host and guest, both choosing and consuming the fare. When I choose an angry emotional reaction to someone cutting me off in traffic, I consume my own anger, which feeds and inspires further anger and seething. Unintentionally, soon I’m not only consuming my own bitter angst, I’m also serving it to others around me, spreading my bad mood. In the new year, I will be more mindful of my emotional reactions, choosing the most peaceful reaction possible in every situation.

Control consumption. This year, my resolution will be my motto.

I ran a 5k race today. Well, run is a little generous - I ran parts and walked parts. All in all, I finished with a time of 38-something - not bad for my first run in 15 years. I couldn’t have done that without losing the 75lbs. First the hills were killer, then the flats were killer, then the entire process was a killer. At least I saved a sprint for the last.

I don’t know - I might try a couple more before I give up on running. I definitely enjoy biking, and volleyball season starts Monday, so there’s lots to keep me active. I sure do like the idea of running through the backlots of Disney though, and I don’t know that I’m ready to give up on that dream just yet.

I read a great article this morning written by Kathy Gates for Ian’s Messy Desk (found via Lifehack.org). Kathy lists 7 lies we tell ourselves that prevent success in achieving our goals or living our perfect lives. As I read each item on the list, I found myself directly relating it to weight-loss and emotional eating:

Giving up quickly? Check.
I’ll start tomorrow? Check.
Setting unrealistic goals? Check.

This is good stuff! I’ve used her titles and applied them to healthy eating, weight loss and emotional eating. Instead of copying her discussion, I encourage you to read her original list - it’s a great read and applies to life in general.

Lie 1: Expect Quick Results.
When starting out, it’s important to remember and prepare yourself (constantly) you will not have instant gratification. It took months or years of unhealthy eating habits to gain your weight; it will take months or years of practicing new habits and eating healthier before it comes off. Instead of focusing just on the scale, pay attention to other weight loss indicators as well - less fat around high-profile areas like the face and armpits, increased endurance, successfully ending a meal before getting stuffed, dropping clothes sizes. Focusing on all your successes, small or large, helps maintain a positive attitude and feeling of power.

Lie 2: Complaining is OK.
Complaining is addictive and harmful. While it can be comforting to place blame for being overweight on circumstances “out of your control,” it also reinforces a negative attitude and infects your support network like a plague. No matter how resolved and committed you are to losing weight and changing your lifestyle, hard times will come for the rest of your life. Even if you don’t talk to your support group members, sometimes the simple thought of how proud your friend would be with your choice to resist the ice cream cone is enough positive reinforcement. Maintaining focus on your accomplishments and discussing hard times objectively as hurdles to overcome is like Miracle Gro for your support network - everyone feels proud and positive to be a party to your success. Complain about all the crappy stuff you’re eating or doing and your support network will either begin to pull away or will reinforce your negative outlook. Think negatively enough about weight loss, and you may just convince yourself it’s easier and better to just live life the way you want, healthy or not.

Lie 3: Fix It Later.
Tomorrow is the worst day to begin losing weight. Start today, right now, by making small changes - drink 32oz more water a day, leave some food on your plate, and park your car further away from your building at work or use stairs instead of an elevator. By starting with small changes, you begin to practice evaluating your choices based on their impact on your health instead of any satisfaction or emotional comfort you may get. Practice those small changes for a week, and it becomes easier to take the next step. Before you know it, you’re eating salads with no dressing and actually enjoying plain water.

Lie 4: Having an *Idea* Instead of a Plan.
No matter how hard or often you think about eating less and exercising more, it doesn’t become a reality until you formulated a plan and set goals. Thinking about losing weight is daunting and overwhelming - you focus on the total amount of weight and life changes to be made. Formulating plans and setting goals is positive and actionable - by splitting the ultimate goal into small tasks, you establish a concrete plan for success. Working towards an ultimate plan gives you a higher sense of purpose - it’s comforting to know today, tomorrow and next week you have specific tasks planned ahead of time that lead to weight loss and lifestyle change.

Lie 5: Ignoring Your Talents.
Weight loss and lifestyle change isn’t about denying yourself things you love or pushing yourself to limits - it’s about choosing to live a healthy lifestyle, and you’re not going to live the healthy lifestyle if you don’t enjoy living the healthy lifestyle. Incorporate your talents or passions into your healthy lifestyle to make it fun. Enjoy blogging? Join Jason Calacanis’ started the “fatblogging” meme and have fun joining an active weight loss support network. Enjoy surfing the Internet and discovering interesting sites? Sign up for Internet-themed podcasts and listen to them while walking. Learn a new language, listen to an audiobook, find a local dance club. Wherever your passions and talents lie, use them to energize your weight loss.

Lie 6: Elusive Goals Instead of Do-able Goals.
Set yourself up for success - make your goals achievable. Specifically for weight loss, I recommend making three types of goals: a goal weight, daily goals and “dream” goals. Your goal weight should be practical and realistic - best case scenario, you’ll work with your health care provider to establish one. Daily goals should be easily achievable and designed to slowly modify your lifestyle through constant practice - examples could include drinking 64oz of water, walking one mile and maintaining a certain daily caloric intake. “Dream” goals are inspirational and should be activities and events you would love to participate in but never could, like running a 10k race at Walt Disney World (a personal dream goal of mine). I talked more about these types of goals, and setting goals in general, in a previous article.

Lie 7: Adopting a “What I Do Doesn’t Matter” Attitude.
Looking down at the scale and considering the total amount of weight to lose can be daunting and overwhelming - it’s easy to think no matter what you do you still don’t lose weight fast enough, so you may as well stop trying. To prevent being overwhelmed, set small daily goals you can easily measure, surround yourself with positive people, recognize every pound lost slowly is a pound kept off, and concentrate on making healthy lifestyle changes and shifting habits versus dieting the weight off and denying pleasures.

When you live an honest, practical and healthy lifestyle, I can’t promise you’ll never fight the “unhealthy food choice” impulse battle ever again, but you will have won the war.