Is Sugar Your Enemy?

Sugar Facts
20141120-173906-63546481.jpg

Sugar is empty calories and a poison for your health, vitality, longevity and fat loss. When you consume sugar, glucose levels rise. Your body tries to balance your glucose so your insulin levels go up. Shortly after, glucose levels plummet and crash causing low blood sugar, which triggers intense and increased cravings for more sugar. If you give in to your craving your glucose levels rise back up. This vicious cycle continues. The end result is low energy, moodiness, fatigue, hormonal imbalances, weight gain, insulin resistance and an increased risk of diabetes.
Sugar stimulates pleasure centers in the brain. Cravings provide insight into your unique metabolism and are a sign of imbalances often in conjunction to specific nutrient deficiencies and neurotransmitter imbalances.
If you find yourself craving sugar, it’s important to determine the root cause and understand why you crave sugar to break the cycle of addiction.

20141120-174221-63741790.jpg

Reasons for sugar cravings:
• You’re not properly nourished with a balance of nutrient-rich food.
• Candida, intestinal yeast and parasites.
• Hormone fluctuations and imbalances.
• Neurotransmitter imbalances.
• Insufficient sleep.
• Dehydration.
• Insulin resistance, blood sugar fluctuations and imbalances.
• Unmanaged stress and adrenal dysfunction. High or low cortisol, or a problem with the cortisol rhythm.
• Nutrient deficiencies.
• Digestive problems, bacterial imbalances and hypochlorhydria.
• Recovering alcoholic. Former alcoholics often replace alcohol with sweets and sugary beverages without realizing that sugar disrupts nutrient balance and intestinal flora, promoting Candida and other fungi. Under certain conditions these pathogenic yeasts actually convert sugars in the gut to alcohol. Walk into any AA meeting and you’ll find a spread of candy, cakes and cookies. Some recovering alcoholics will even convert the sugar to alcohol metabolically and maintain their alcohol addiction in this way. There are well-documented cases of inebriation caused by sugar consumption and Candida overgrowth in persons who abstain from alcohol.

The body is a wonderful thing!

Eat Clean. Train Smart. Expect Results

Jax

10 Foods to Avoid to Lose Fat

So you think you are really eating healthily?

Clients tell me all the time that they are already eating ‘healthy’…but when we look at their eating choices I can point out some not so obvious foods they should exclude.

Think about this…… if you think ‘breakfast cereal’ is a good idea then you really need to read this list and find out the other 9 you should avoid.

10 Foods you MUST avoid to Lose Belly Fat

To build a lean, curvy, sexy figure you need to make sure that around 90% of your diet consists of whole unprocessed foods –
basically avoid anything that comes out of a box most of the time – instead go for lean meats, veggies, eggs, fruits, etc.

If you are eating 5-6 meals each day (and MOST of you should be) and if you train hard that leaves room for about 4 junk/convenience meals each week.
Be sure your diet contains plenty of protein too!

When it comes to building your best body, maybe you’re not eating as healthy as you think.

Here are 10 foods you may think are good
for you, but in reality are not, and will be detrimental in your efforts to build the body you really want.

IMG_1704.JPG

1. Breakfast Cereals. Cereals are labeled low fat, healthy and recommended for weight loss. Cereals naturally don’t contain lots of fat. Most boxed breakfast cereals are extraordinarily high in sugar. Always check the label to see where sugar (or anything that ends in ‘ose’) is on the ingredient list. The closer it is to the top, the more sugar it contains.

If you’re serious about your health you’ll be cutting as much sugar as you can OUT.

CHALLENGE: don’t buy any food with sugar in the top 4 or 5 ingredients. (even yoghurt). Let me know how you get on!

2. Muesli/Granola Bars. Muesli bars contain some healthy ingredients
such as nuts and seeds but they’re glued together with things
like corn syrup, honey and just plain sugar, which raise your blood sugar and encourage fat storage. Some bars also contain chocolate chips, making
them not much better than a Mars Bar or Snickers! Basically they
are low in protein, high in fat and sugar – a fat loss disaster – you have to be careful with protein bars too.

FatlossTip: Homemade protein bars/cakes:

Mix 1 cup oats (dry) + 2 scoops vanilla protein powder + 1-1.5 cup water
+ vanilla, sweetener (ie Stevia), cinnamon + shredded carrots and raisins OR
-1 heaping cup of blueberries OR
-1 cup pumpkin

Then pour into a small casserole dish or baking ton and bake for around 45min at
180 C (350 F)

IMG_1705.JPG

3. Low Fat Yogurt. Fat free doesn’t mean healthy. Low fat yoghurts
usually contain a lot of sugar, approximately 7 teaspoons per 200g
container! Add a piece of fruit and your blood sugar (and insulin)
levels will skyrocket.

Fatloss Tip: choose plain unflavoured Greek yoghurt make it your own by adding fresh fruit, nuts and seeds.

IMG_1706.JPG

4. Fat Free Muffins Convenient and taste good, but nowhere near
as healthy as you think. Usually massive in size, they are high in
processed carbs, sugar and calories – a dieter’s nightmare! Avoid
like the plague!

5. Sandwiches purchased from cafes. Have you seen the size
of these things? Often enough to feed a small family, they also
often contain sugar laden dressings, little veggies and not enough
protein, and too much bread. Freshness is also questionable.

Fatloss Tip: don’t buy or eat bread!

IMG_1707.JPG

6. Fruit Juice. Even 100% fruit juice is high in sugar – it doesn’t
matter if it’s natural or not. Fresh fruit juice is not a fat loss favourite.
When you consider how many apples/oranges (or your choice of
fruit) is required to make a cup of juice you can probably understand
where I am headed with this one. Too many calories and an overload
of sugar will not do your physique any favours. Plus, when juiced
you don’t even get the benefit of the fibre.

Fatloss Tip: eat fresh or frozen fruit instead. If you’re serious about losing body fat you’ll limit fruit to 1 of your 9 a day – that means 8 veggies !

IMG_1708.JPG

7. Cheese and crackers. This is a popular dieter’s snack, but
are usually wheat based (many people have wheat intolerance
and should reduce the amount of wheat they consume) and are
highly processed. The combination of highly processed carbohydrates
(crackers) and fat (cheese) can be a dangerous one for fat loss.

Sue’s Tip: Brown rice cakes and cottage cheese are a much better
fat loss alternative And good evening snack before bed as the protein digests slowly overnight.

IMG_1431.JPG

8. Sport Drinks. These are supposed to help you replenish electrolytes
and carbohydrates. It’s actually just sugar water, with up to 40g of
sugar per serving. If you are looking for fat loss, the only time these
would be indicated is as a post weight training shake to assist with
recovery (provided you have trained your muscles intensely). And then,
you should add 30g whey protein.

Fatloss Tip: Drink plain water during your workout, and protein +
carbohydrates post workout

IMG_1432.JPG

9. Fast Food Salads. Contain sugar-laden salad dressings, preservatives
and generally loads of hidden fat.

Fatloss Tip: stick to a garden type tossed salad and add your own
dressing, or make your own salads.
You should add a green salad to every meal!

IMG_1712.JPG

10. Frozen Meals. Frozen fruits and vegetables are great for you,
so don’t get confused with this. I’m referring to the full TV dinner
type meal. They’re processed, high in sugar and carbs, usually low
in protein and have added sauces and lots of salt. Avoid if possible.

Fatloss Tip: cook your own – if time is an issue, have a ‘cook up’ day or
two each week and freeze your own home cooked meals ready to ‘grab
and go. I cook extra portions and freeze for future disorganised days.

Follow these 10 Rules and you WILL lose body fat!

Eat clean, Train Smart, Feel Great

Jax

Mission Visible Abs At Any Age – #7 Treats

Visible Abs Over 50

#7 – Treat yourself
This sounds too good to be true. When you reduce caloric intake, your fat burning hormones can reduce by 50% in just 4 or 5 days.

20140625-101552-36952076.jpg

So to keep your fat burning hormones happy, make sure you increase your calories with a ‘treat meal’ at least every seventh day. Of course this makes more than just your hormones happy

*Don’t go overboard here, especially if you’re side lined with injury. Typically a ‘treat meal’ can be a slippery slope to excess. My suggestion here is to PLAN.
Have just enough of your favourite food for your treat and then throw or give away the rest so it doesn’t ‘accidentally slide down your throat and become your main food for the next week!

Mission Visible Abs At Any Age – #5 Sugar

Visible Abs Over 50

#5 – You’re sweet enough: drop the sugar If you have a ‘sweet tooth’ you need to stop eating sugar.

20140625-100352-36232740.jpg

The saying ‘Eat sweet crave sweet’ applies here. When you say ‘no’ to sugar, your sweet tooth will diminish and so will your cravings. The first 3 or 4 days of dropping sugar are difficult, but after that, if you’re satiated with other nutritious foods, it gets much easier. If you follow my Smart Fasting plan you’ll soon overcome urges and cravings.

Mission Visible Abs- at Any Age #4- control blood sugar

Visible Abs Over 50

#4 – No roller coasters If you want visible abs, your job is to control insulin spikes since your body will not burn fat in the presence of insulin.

20140625-095710-35830811.jpg

The hormone, insulin is released into the blood stream in response to carbohydrates. When you control your carbohydrate intake, your fat loss efforts will pay off. Plus you won’t get crazy energy swings or cravings!

Eat clean. Train hard. Feel great

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.

—————————————————————————————————————————————————————-

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