#1 Cheat on Your Diet & Still Lose Fat

Step 1: Write down all your favourite foods.

Make sure to keep this list close to your kitchen, so you’ll have it when you’re craving cheat foods, but you’re not sure what to eat. You’ll be able to use this list to tempt you.

It’s important that you include every food you crave as you go through your nutrition cycles.

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WARNING Fructose = Diabetes T2 & IBS – Don’t Eat It !

This Dirty Little Secret Increases Your Diabetes Risk

This article is from one of my favourite websites……..
Dear Reader,

I can give you plenty of good reasons to avoid fructose, but all you need is one: Type 2 diabetes.

A new study highlights diabetes and all the other key reasons why it’s essential to avoid this dangerous component of processed foods and soft drinks.

The research findings speak for themselves

When I read that US researchers at the University of California, Davis (UCD), recently presented a new fructose study at the American Diabetes Association 67th Annual Scientific Sessions in Chicago, something rang a bell. That ringing came from eight years ago, in an e-Alert I sent our members about a UCD study from some of the same researchers who mounted this new study.

The 2002 UCD study reported on animal testing that showed how fructose consumption contributed to insulin resistance, high blood pressure, and elevated triglyceride levels — three of the core symptoms of metabolic syndrome. Other metabolic syndrome symptoms include excessive abdominal fat, high C-reactive protein level, and low HDL (‘good’) cholesterol. Three or more of these symptoms put a patient at high risk of developing Type 2 diabetes and heart disease.

In the conclusions to their 2002 study, the UCD team noted that a high intake of fructose might increase body weight and encourage insulin resistance.

Five years later, a study of human subjects confirms those results…

The UCD researchers began by giving a series of tests to assess heart disease risk in 23 overweight adults, aged 43 to 70.

Study profile:

* For two weeks, each subject ate a strict diet that consisted of 30 per cent fat, and 55 per cent complex carbohydrates.

* After the first phase was complete, subjects were allowed to eat whatever they liked for eight weeks, along with three sweetened beverages each day that supplied a quarter of their energy intake — about half the group drank a glucose beverage while the other half drank a fructose beverage.

* After the second phase was complete, subjects returned to the 30/55 diet while continuing with their daily drinks.

* Throughout the study, further checks of heart disease indicators occurred at two, eight, and 10 weeks.

Results showed that just two weeks after subjects began drinking sweetened drinks, triglyceride (blood fat) levels were up in the fructose group, but had actually dropped in the glucose group.

Over the entire range of the study, LDL (‘bad’) cholesterol increased and insulin sensitivity decreased in the fructose group but didn’t change in the glucose group. In addition, fructose subjects gained about three pounds overall, but no weight gain was reported in the glucose group.

Fructose by any other name…

UCD researcher, Dr Peter J. Havel (who participated in both the 2002 and 2007 studies), told WebMD Medical News that most people get added sugars in their diet from daily beverages — which tends to be a lifelong habit, far exceeding the two weeks in which fructose quickly had an adverse effect on triglycerides.

So what exactly is in that vast array of choices in the beverage aisle?

Checking the ingredients of your soft drink, sports tea, vitamin water, power drink, etc, you might wonder what the difference is between fructose, high fructose corn syrup, and crystalline fructose. Is one better than the other? Well… put it this way: If only part of your house is on fire, your house is still on fire.

The average high fructose corn syrup is made up of about 50 per cent fructose.

But according to the Sugar Association (sugar.org), increased fructose content of HFCS is becoming more common. Some of these syrups contain more than 90 per cent fructose.

And then there’s crystalline fructose that’s present in many ‘health’ drinks and vitamin-enhanced beverages. But does the process of crystallizing magically transform fructose into something healthy? Let’s look at the contents. According to the Fructose Information Center (fructose.org), crystalline fructose contains nearly 100 per cent fructose. And just to make it even less appealing, it contains traces of lead, chloride, and arsenic. Yum! And keep in mind this information comes from an association that ADVOCATES fructose use and consumption.

All of this is very bad news for those who are fructose intolerant and don’t even know it. They may suffer from chronic problems such as irritable bowel syndrome without making the connection between their condition and their fructose intake.

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Interesting, eh?

So, from now on don’t buy anything containing fructose!! It’s not harmless fruit sugar.

You’ll find it in Diabetic jams, chocolates, sweets or soft drinks.  Stop adding fructose to your baking too!!

 

Use either table sugar or Stevia / Truvia which is the ONLY safe sweetener I have ever come across.

 

Eat Clean    Live Well    Feel Great

 

Jax

Eat Red Bell Peppers!

HEALTH BENEFITS OF RED PEPPER
Red pepper is easily what many people consider to be one of the tastiest vegetables and is definitely one that you should be including in your diet on a regular basis.

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Red peppers are the sweetest of the bell pepper family and offer plenty of potential in terms of how you can go about adding them to your meal plan.

Let’s go over all the key facts about red peppers and how they will help you move ahead with your diet protocol.

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Did You Know?

Bell peppers, red included, contain over 30 different types of carotenoids, so will offer a very high level of antioxidant support. In addition to that, only one other vegetable contains the level of carotenoids of this vegetable, illustrating just how powerful it is – the other vegetable being the tomato.

Bell peppers will give off the strongest nutritional benefits as they ripen, so for best nutritional support, try and eat this vegetable in its most ripe state whenever possible.

Also take note that cooking them with very high heat can reduce their nutritional potential, so you should also try serving them up raw or by using lower heat cooking techniques whenever possible.

More to follow including why red peppers are so good!

Jax

Mission Visible Abs At Any Age – #3 Muscle & Protein

Visible Abs Over 50

#3 where’s the beef?
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You need muscle to burn fat and look sexy.
Muscle gained from resistance training helps to burn calories and keeps your metabolism stoked to burn off the belly fat. If you have an injury in your shoulder, there’s no reason you can’t focus your training on your core and lower body.
The idea is, never let an injury shut down your resistance training, in fact, resistance training will get your injured body part back up to speed faster as well as help you burn fat.
You’ll never hear me say, just go sit on the couch.’ There’s always SOMETHING you can do to rehab an injury while working other body parts to stay fit and lean.

Eat Clean. Train Hard. Feel Great

Your Diabetes Epidemic! This Lifestyle Disease Can Be Avoided ….

We’re talking about Type 2 diabetes here, the one that used to come on in middle age – but now younger and younger people are found to be pre- diabetic or with the full disease.

Diabetes type 2
According to top medical doctors, nutritionists, scientists, and now even the media type 2 diabetes is a completely reversible condition. Yet, millions of people all over the world are being told that diabetes is “genetic” and that they have to live with it the rest of their life.

But there’s good news! In this article I will go over the exact steps you need to take to reverse type 2 diabetes naturally and improve type 1 diabetes. In most cases, type 2 diabetes can be reversed in less than 30 days. I also layout a sample eating plan and supplement regimen that you can follow or share with someone you love who needs this information.

25% of the Population is Pre-Diabetic… And They Don’t Know It!

Aside from the financial costs of diabetes the more frightening findings are the side effects and the fact that diabetes is the 7th leading disease killer in America today. The most common side effects of diabetes include: high blood pressure, blindness, kidney disease, neuropathy, Alzheimer’s and amputation.

So let’s discuss what actually causes diabetes and the difference between type 1 and type 2.

The Cause of Diabetes

Diabetes is an illness related to elevated blood sugar levels.

Type 1 Diabetes is an autoimmune disease where the immune system attacks the insulin-producing beta cells in the pancreas. The damage to the pancreatic cells leads to reduced ability or complete inability to create insulin. Some of the common causes that trigger this autoimmune response may include a virus, GMO organisms, heavy metals, vaccines, or foods like wheat, cows milk, and soy.

The reason foods like wheat and cows milk have been linked to diabetes is because they contain the proteins gluten and A1 casein. These proteins can cause leaky gut which in turn causes systemic inflammation throughout the body and overtime can lead to autoimmune disease. In order to reduce the autoimmune response and improve type 1 diabetes, I suggest you implement the advice in this article and follow the steps.

Type 1 Diabetes is rarely reversed but with the right dietary changes major improvements in blood sugar levels can be seen and a person can often reduce their dependence on insulin and medications.

Type 2 diabetes is the most common form of diabetes and is caused by insulin resistance. It is a metabolic disorder that is caused by high blood sugar. The body can keep up for a period of time by producing more insulin, but over time the insulin receptors sites get burned out.

Now, we know the main causative factors in both type 1 and type 2 diabetes include foods that spike blood sugar levels and cause intestinal inflammation. Next, let’s go over the top foods you MUST get out of your diet to reverse type 2 diabetes and support overall health for type 1 diabetes.

Foods You Must Remove to Reverse Diabetes Naturally

Refined sugar rapidly spikes blood glucose and soda, fruit juice and other sugary beverages are the worst culprits. These forms of sugar enter the blood stream rapidly and can cause extreme elevations in blood glucose. Even though natural sweeteners like raw honey and maple syrup are better options, they can still affect blood sugar. Your best option is to switch to stevia.

Grains, especially gluten containing grains like wheat, contain large amounts of carbohydrates which are broken down into sugar within a few minutes of consumption. As discussed earlier, gluten can cause intestinal inflammation which affects hormones like cortisol and leptin, and can lead to spikes in blood sugar. I would remove all grains from your diet for your first 90 days on this healing program and after that time you can introduce back in sprouted ancient grains in small amounts.

Conventional cow’s milk, should be eliminated especially for type 1 diabetics. Dairy can be a fantastic food for balancing blood sugar if it comes from goat’s, sheep, or A2 cows (1). Stay away from all other forms of dairy because the A1 casein produced by conventional cows will harm the body and trigger an immune response similar to gluten. When buying dairy, only purchase raw and organic from pasture raised animals.

Alcohol can dangerously increase blood sugar and lead to liver toxicity. Beer and sweet liquors are high in carbohydrates and should be avoided.

GMO corn, soy, and canola have been linked to kidney and liver disease and may promote diabetes. I suggest removing all GMO foods and all packaged foods from your diet. Also, remove hydrogenated oils from your diet including vegetable oil, soybean oil, cottonseed oil, and canola oil. (Rape seed oil)

Top Foods to Cure Diabetes

If you want to reverse diabetes quickly or prevent diabetes I suggest you add the following foods into your diet.

High fibre foods help slow down glucose absorption. Aim for at least 30g of fibre per day from vegetables, avocados, berries, nuts, and seeds.

Foods high in chromium can improve GTF glucose tolerance factor in your body and naturally balance out blood glucose levels. Broccoli, raw cheese, green beans and grass-fed beef are all high in chromium, however broccoli has the highest amounts by far.

MCFA’s found in coconut and red palm oil can help balance blood sugar levels and be a preferred fuel source for your body rather than sugar.

Wild-caught fish contain Omega-3 fats and reduce inflammation which can help counteract some of the negative effects of elevated blood glucose.

Foods with a low glycemic load tend to not spike blood sugar as much as high glycemic foods. Low glycemic foods include vegetables, nuts, seeds, avocados, coconut, organic meat, eggs, wild caught fish and raw pastured dairy.

Sprinkling herbs like cinnamon, turmeric, and parsley on your food may also help balance blood sugar levels.

The 5 Best Supplements for Balancing Blood Sugar

1. Chromium Picolinate (600 mcg daily) Helps improve insulin sensitivity.

2. Cinnamon (2 tsp daily) Add to food, smoothie or tea to help improve blood sugar control.

3. Fish Oil (1,000 mg daily) Omega-3s are necessary for proper insulin function.

4. Alpha-Lipoic Acid (300-1200 mg daily) Improves insulin sensitivity and reduces symptoms of neuropathy.

5. Fibre Powder (10 g) Fibre from vegetables and seeds can control blood glucose. I recommend finding a supplement that contains sprouted chia and flaxseeds.

Other supplements that may support diabetes include: magnesium, rhodiola, green coffee extract, bitter melon, and gymnema sylvestre.

Exercising Balances Your Blood Sugar

Exercise is another crucial part of improving insulin sensitivity. It naturally supports metabolism by burning fat and building lean muscle. To prevent and reverse diabetes I recommend getting outside and walking 20-30 minutes a day. This has been shown to be especially beneficial following meals.

In addition to walking, you also need to do interval training cardio (like burst training) or weight training 3 to 5 days a week for 20-40 minutes.

Burst training can help you burn up to 3x more body fat than traditional cardio and can naturally increase insulin sensitivity. You can do this on a spin bike with intervals or you can try my BurstFIT home training program. Burstfit has a variety of workouts for all levels of fitness.

Strength training using free weights or machines is also recommended because it helps you build and maintain muscle, which supports balanced blood sugar and sugar metabolism.

Eat Clean, Feel Great.
Jax

*MILK – type 2 cows – what are they?
1- Prominent food researcher Dr. Thomas Cowan has been involved in thinking about the medicinal aspects of cow’s milk virtually his entire career.

His studies on the subject started in earnest when he read the book The Milk of Human Kindness Is Not Pasteurized, by maverick physician, William Campbell Douglass, MD.
Cowan became convinced that a large part of the disease in this country is related to the way we handle, or rather mishandle, milk and milk products.

Raw and cultured dairy products from healthy grass-fed cows are one of the healthiest foods people have ever eaten. However, pasteurized milk products have caused more disease than perhaps any other substance people are generally in contact with.

However, he still felt that a piece of the puzzle was missing. Many of his patients, in spite of eating only the proper dairy products, still had illness and still seemed not to tolerate milk. Recently, he was asked to consider writing the foreword to a book called The Devil in the Milk, written by Dr. Keith Woodford, which was again an eye-opener for him.

All proteins are long chains of amino acids. Beta casein is a chain 229 amino acids in length. Cows who produce this protein in their milk with a proline at number 67 are called A2 cows, and are the older breeds of cows (e.g. Jerseys, Asian and African cows). But some 5,000 years ago, a mutation occurred in this proline amino acid, converting it to histidine. Cows that have this mutated beta casein are called A1 cows, and include breeds like Holstein.

Proline has a strong bond to a small protein called BCM 7, which helps keep it from getting into the milk, so that essentially no BCM 7 is found in the urine, blood or GI tract of old-fashioned A2 cows. On the other hand, histidine, the mutated protein, only weakly holds on to BCM 7, so it is liberated in the GI tract of animals and humans who drink A1 cow milk.

BCM 7 has been shown to cause neurological impairment in animals and people exposed to it, especially autistic and schizophrenic changes. BCM 7 interferes with the immune response, and injecting BCM 7 in animal models has been shown to provoke type 1 diabetes. Dr. Woodford’s book presents research showing a direct correlation between a population’s exposure to A1 cow’s milk and incidence of autoimmune disease, heart disease, type 1 diabetes, autism, and schizophrenia.

Simply switching breeds of cows could result in amazing health benefits.

PERHAPS it’s easier to swap to coconut, almond or hazelnut milk? I have! Jax

Breakfast Biscuits – Just Biscuits In Disguise!

Surprise surprise: breakfast biscuits are rubbish
December 18th, 2013 • by Lucy Sweet
It’s always been hard to imagine how the dry discs that are Belvita breakfast biscuits could constitute a healthy, filling breakfast. And guess what? They’re full of sugar and fat – so much so that you may as well scoff a packet of Hob Nobs in a bowl with some milk.

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Which? Magazine says
That’s according to Which! who tested a range of breakfast biscuits, and found that seven out of ten of them had more sugar per 100g than a Digestive biscuit. Most breakfast biscuits, like Oat So Simple bars, Belvita and McVities are full of ‘healthy’ honey (sugar) and yoghurt (fat). But they usually contain around 25% sugar – compared to Corn Flakes (8 sugar) and Digestives with 16.6% sugar.

It’s hard to imagine why anyone would want to eat them anyway, but Which! have decreed that breakfast biscuits are, essentially, just biscuits in disguise.

Richard Headland from Which! said: ‘It’s tempting to grab a breakfast biscuit when you’re on the go, but we’ve found they’re not always the healthiest choice. You’re probably better off with a bowl of porridge or a healthier cereal, like Weetabix.’

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An interesting article from Lucy Sweet

I’d like to add this…….

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Nutri-Grain Breakfast Biscuits
Calories: 48 per biscuit (192 per packet of 4)
Fat: 2 g
These Nutri Grain breakfast biscuits seem healthier than they actually are. Whilst they’re only 48 calories per biscuit, you get 4 per packet, which soon adds up to nearly 200 calories. Not so great!

But the REAL worry is the sugar content in both sugars and starches!

These biscuits are supposed to be a replacement for the bowl of cereal we don’t have time for! So, we are supposed to eat these on the run!

Belvita 56 calories BUT 44 calories from sugars and starches

Nutritional Information: Per 12.5g biscuit (milk & cereal): 56 calories, 1.1g protein, 8.6g carbohydrate, 2.4g sugar, 1.9g fat, 0.5g saturates, 0.5g fibre, 0.1g salt. Contains no colours or preservatives and are suitable for vegetarians. A 50g serving of Belvita Breakfast biscuits provides 17% of the Recommended Daily Amount (RDA) of vitamin B1, B6, B9.

JUST SAY NO!
Don’t do it!
Find a way to get protein into your breakfast – you’ll feel full and reduce your blood sugar at the same time. Sliced ham, a boiled egg will do the trick if you don’t have time to cook in the mornings.

However, you could always get up 10 minutes earlier to scramble a couple of eggs? Healthy, complete and faster than quick cook porridge ( which is also just sugar).

Try it… You’ll have less cravings, your hunger will be controlled and you’ll have the chance to control your body weight and compensation.

Eat Well. Feel Great!

Jax