Sunday, May 8, 2011
Wednesday, April 20, 2011
Monday, April 18, 2011
Tuesday, March 29, 2011
We all know that sugar causes energy crashes and mood swings…
…and it can be a deathblow to any fat loss program!
So what can you do the next time the urge hits?
Grab a pickle in one hand
Wrap it with a couple slices of turkey
Then eat that baby!
You see, by eating a few bites of pickle (look for salty, not sweetened, versions that are all natural), you counteract sugar’s stranglehold.
The pickles are low calorie and since they ARE a vegetable, you are getting vitamins and minerals also.
The turkey wrapping is the final touch on the ‘protein torpedo’ that will ignite your flab melting even more!
Wednesday, March 23, 2011
Tuesday, March 22, 2011
You exercise because it makes you feel better, and for most, it helps keep your weight at an optimal level. It’s also one of the best treatments for insomnia and reducing insulin resistance, as well as being a wonderful aid in the treatment of depression. So the reasons to exercise are many.
If you start slow, and most importantly, listen to your body, you shouldn’t run into the problem of exerting yourself excessively.
If you’re a serious athlete, however, you may want to reconsider how you train.
Monday, March 21, 2011
Did you know that a 20-ounce glass of cola contains the equivalent of 16 teaspoons of sugar in the form of high fructose corn syrup (HFCS)? This is nearly 3 times the maximum daily sugar intake recommended by the American Heart Association!
HFCS typically contains a mixture of 45 percent glucose and 55 percent fructose (although recent investigations have found that some sodas contain 65% fructose!
Once you drink it, your pancreas quickly begins to create insulin in response to the sugar. The rise in blood sugar is very rapid. Here’s what happens in your body upon drinking a can of pop:
- In the first 20 minutes, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.
- And by the time 40 minutes has passed, caffeine absorption is complete; your pupils dilate, your blood pressure rises, and your liver dumps more sugar into your bloodstream.
- At about the 45 minute level, your body increases dopamine production, which stimulates the pleasure centers of your brain – a physically identical response to that of heroin, by the way.
- After one hour, you’ll start to have a blood sugar crash, and you may be tempted to reach for another sweet snack or beverage.
Here is something you may not have known: *Fructose Turns into Fat Far Faster than Other Sugars, and Fats!
By now you probably know what that is...
Quit drinking soda.
Cutting out soft drinks is one of the most crucial factors to address many of the health problems you or your children suffer. This is because normalizing your insulin levels is one of the most powerful physical actions you can take to improve your health and lower your risk of disease and long-term chronic health conditions.
Pure water is a much better choice, or if you must drink a carbonated beverage, try sparkling mineral water with some lime or lemon juice.
Sunday, March 20, 2011
- Walnuts, pecans, almonds - delicious and great sources of healthy fats. Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory. Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal.
- Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) - You can mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
- Chia seeds and/or hemp seeds - add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don't use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground seeds. No grinding is necessary to properly digest these seeds.
- Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
- Salsa - get creative and try some of the exotic varieties of salsas.
- Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
- Butter - don't believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet... just keep the quantity small because it is calorie dense... and NEVER use margarine, unless you want to assure yourself a heart attack. Most important -- choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter, so choosing organic helps avoid this problem. Also, choose grass-fed (pastured) butter if you can find it as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA).
- Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition! Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
- Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
Thursday, March 3, 2011
It's very doubtful that any single pill can pack enough vitamins and minerals to truly make any real difference in complementing your healthy diet.
Producers of multivitamins have come up with some pretty amazing ways to compress natural nutrients, but not to this extreme… not down to where a single tablet provides you the vitamin and mineral levels you need.
And speaking of minerals, many producers of one-a-days don't even bother including essential minerals like potassium or magnesium, or even calcium in adequate enough amounts to really make a difference.
What about other nutrients from natural sources like vegetables, fruits, and herbs? Shouldn't they be blended into your multi as well? I certainly think so.
But it's also vitally important to know when to take your multivitamin.You should take a few multi tablets first thing in the morning and with lunch, or with an early dinner to help optimize your nutrient absorption, the better chance you'll have of truly fortifying your diet.
One thing you can always do to optimize your health and feel great is to maximize your immune system's capabilities.
Because face it – everybody wants to feel well all the time, don't they?
There's no better time to get started than right now then, is there? The beginning of 2010 – all those goals you set for a healthier new year…
Now is the time to start moving toward a healthier diet and lifestyle. Start today, by adding just one raw vegetable per day to your diet… a small, do-able step toward your better health.