Use this Spice to Improve Your Insulin Sensitivity! 

A simple, scientifically proven trick to not only fight belly fat, but control blood sugar levels (and fight carbs)…
This spice that I’m going to mention is one of the most overlooked, but healthiest spices in the world…
You might even call it a “fat burning spice”… in a roundabout


And yes, it can actually help you win the battle against abdominal fat if you use it daily…I’ll explain why.
Here are some other benefits of this miracle spice:
controls blood sugar levels

helps maintain insulin sensitivity

a VERY powerful antioxidant

may have antibacterial and antifungal properties

and dozens of other benefits

So what is this miracle spice that beats abdominal fat?
Well… it’s good old tasty Cinnamon!


Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner in an indirect way
Here’s how…
Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it’s strong effect on controlling blood sugar levels in your body.
In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).
The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.
Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.
As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness cinnamon to lose stubborn belly fat…
One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.
Also, you could use a cinnamon capsule before each of your meals, particularly if you’re going to have more than 30 grams of carbs in that meal.
This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day… hence, helping you to lose body fat more effectively over time.
So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

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Food Lie #1 : Fibre

Food Lie #1: You’ve Been Lied To About The Fibre

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It’s pretty common knowledge in the health and fitness industry that you should always choose to eat fibrous starchy carbs instead of pure white starches if you’re goal is to lose belly fat.

The most popular example is replacing white rice with brown rice because brown rice has more fibre. The main difference between white and brown rice is the processing and nutritional content. Only one layer (the outermost) is removed when producing brown rice.

When white rice is produced, everything is removed leaving only the “starchy” component. This means pretty much all of the key vitamins and minerals in white rice are lost including the fibre.

Now you can see why we’ve been told to use brown rice instead of white rice. If you’re trying to eat healthy balanced meals and keep blood sugar stable throughout the day, and you’re an exerciser, this is a great choice.

But each cup of brown rice contains only 3.5 grams of fibre for every 45 grams of complex carbohydrates. This means you would have to eat FIVE cups of brown rice (225 grams of extra carbs) just to get HALF of your daily fibre intake. Not to mention it would add nearly an extra thousand calories per day to your daily calorie intake.

Now you can see why trying to get more fibre from starches is really a waste of time and could make you fatter if you’re not careful.

The small amount of fibre you get is a nice bonus side effect, but it’s NOT what healthy starch intake is for. It’s another food lie. You should easily be able to get all the adequate fibre you need on a daily basis from moderate amounts of whole fruits and heaps of cruciferous and other vegetables you include in your meals.

Remember to always consume starches based on your metabolic needs, NOT because they have more fibre. Save your starchy carbs to fuel your daily activities, recover faster from exercise, and keep your metabolic rate at healthy levels.

And make sure you always combine them with a complete protein and veggies whenever possible. This will prevent unhealthy blood sugar spikes and help keep your body in a fat burning state.

And believe it or not, many times the pure glucose based starch found in white rice is BETTER for your hormones and metabolic health than brown rice. You just have to make sure you’re consuming all-natural white starches the RIGHT way.

Eat Clean. Train Smart. Get Results

Jax

Common Spice Cures Diabetes! NO WAY?

The Kitchen Cupboard Remedy for Diabetes


 

Another article from my current favourite website…..

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Dear Reader,

What if I told you that an all-natural spice found in apple pie — and probably sitting in your kitchen cabinet right now — could give you all of these benefits…

  • Better blood sugar control…
  • Better triglyceride (blood fat) levels…
  • Better LDL cholesterol levels…
  • Better total cholesterol levels…


Well, that’s exactly what you get with Cinnamon, the dried inner bark of a tree from Sri Lanka.

And it’s all down to cinnamon’s active compound, called Methyhydroxy Chalcone Polymer — or MHCP, for short — which boosts the activity of insulin by about 20 times, allows glucose to pass more easily from the bloodstream into the cells, and helps your body burn excess sugar levels in your bloodstream.

Proven In Scientific Studies…

Cinnamon’s incredible effects on blood sugar levels isn’t just wishful thinking. It’s been proven in scores of well-documented studies to help tame out-of-control blood sugar and help keep it in the safety zone.

For example, according to a study at the University of Hannover, Germany, and published in theEuropean Journal of Clinical Investigation, cinnamon was shown to have a powerful effect on elevated blood sugar levels.

In the placebo-controlled, double-blind study, researchers gave 79 patients either cinnamon or a placebo pill for four months. The results? Patients taking cinnamon experienced a 10.3% reduction in blood sugar levels while the placebo group only received a 2.4% reduction.

In another study published in The Journal of Diabetic Medicine, researchers tested cinnamon against popular diabetes drugs. They gave one group the drugs. The other group took only cinnamon. And the results were conclusive: The participants in the cinnamon group had much better blood sugar control than the drug-only group.

And in another study, Dr. Richard Anderson and colleagues at the Human Nutrition Research Center in Maryland, USA, performed a double-blind, placebo-controlled study on patients with blood sugar problems. They gave the patients either one, three, or six grams of cinnamon or an equal dose of a placebo and tested blood sugar levels at 0… 40… and 60-day intervals.

The results were interesting to say the least. In the placebo group, patients experienced zero or only very miniscule improvements in blood glucose levels, triglycerides, total cholesterol and LDL cholesterol levels.

Yet, the patients taking cinnamon had impressive improvements in blood glucose readings and had better triglyceride, total cholesterol and lower LDL (bad cholesterol) levels.

Long-Term, Spectacular Results…

What’s more, the researchers found that the longer the patients took cinnamon, the better their results.

Indeed, 60-day readings proved better than 40-day readings. All told, there have been more than 50 separate studies done on cinnamon’s effects on blood glucose levels. And in every case, patients got much better blood sugar control and cholesterol levels.

In addition, cinnamon works fast — in a matter of mere days or even hours! So it doesn’t just work better the longer you take it… it works almost from the very first dose!

So inspired were they by cinnamon’s unique healing qualities that two health pioneers teamed up to research the scientific proof for dozens of other natural blood sugar-busting remedies.

And what they discovered has now been turned into a single, 11 ingredient drug-free formulation which has been scientifically proven to be 3 times more effective than top-selling diabetes drugs in to ONE perfect drug-free solution… There’s a full report about this here.

A breakthrough that could change your life for ever…

Dr. Vern Cherewatenko and Ken Hampshire — two of the most knowledgeable experts on the planet when it comes to dealing with type 2 diabetes — set out to formulate the perfect blend of natural substances that would equip your body’s own ability to achieve perfect regulation of your blood sugar.

Dr. Vern Cherewatenko is pretty famous in the US. Not only is he a practising doctor at his own private clinic, his book The Diabetes Cure: A Natural Plan That Can Slow, Stop, Even Cure Type 2 Diabetesbecame an instant bestseller.

You see, Dr Vern completely understands what it’s like to be diabetic since he himself is a former type 2 diabetic. But, Dr Vern managed to rid himself of type 2 diabetes using the same secrets that he now shares with thousands of his patients who visit him at his clinic in Renton, Washington.

But as good as his book is, Dr. Vern never rests on his laurels…

That’s why, along with Ken Hampshire, he set out to look at all the latest cutting-edge research emanating from all the leading medical authorities on diabetes.

And what they came up with after years of research was a breakthrough new super formula designed to help patients to…

  • Control blood sugar…
  • Boost the action and release of insulin…
  • Help patients lose weight without restrictive diets…
  • Help improve blood pressure and lower “bad” cholesterol and triglycerides…
  • Fight the deadly and debilitating complications of diabetes…
  • And, above all, to do it naturally — free from drugs that can trigger other nasty side effects.


But here’s the game changer. It’s all very well designing a new formula and telling people that it should work for them in theory… but it’s quite another matter proving it in a rigorous, double-blind, placebo controlled clinical trial. 

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So, I think it might be worth adding a supplement of 3 or 6g of cinnamon daily for week or two and see what it does to bodyfat stores. As high or fluctuating blood sugar stimulates fat storage, anything that will control and reduce blod sugar will help our attempts to reduce body fat stores.

I’ll let you know how I get on – perhaps you’lltry it too and report back here?

 

Eat Clean   Live Well   Feel Great

 

Jax

 

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.

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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

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

Vinegar, Cinnamon & Lemon Juice – Do They Burn Fat?

2 Pre-Meal Tricks to Control Your Blood Sugar Response and Stay in Fat-Burning Mode

Here’s a really cool experiment that Tim Ferriss has done in his new book – The 4-Hour Body – and I wanted to show you this one today, because it’s pretty cool, and also a simple thing to do…

You may have heard different websites or anecdotes in the past about these 3 substances and their possible effects on reducing the blood sugar response of a meal (taken either before or during a meal), which can, essentially help to keep insulin levels lower post-meal and keep the body from depositing extra body fat. Maintaining lower and more stable blood sugar levels also helps to prevent cravings and slow the aging process by reducing formation of advanced glycation end products (AGEs) in your body.

These 3 substances that he tested pre-meal are:

vinegar
lemon juice
cinnamon
But do they actually work in controlling blood sugar response from a meal?

Well, that’s what Tim decided to test out on himself as one of his experiments that he did in The 4-Hour Body. Tim actually used a blood sugar meter (normally for diabetics) that attached probes into his abdomen to get constant measurements and graphs of his blood sugar and response to different foods and meals.

In his tests, he tested ingesting all 3 of these “substances” before meals in separate tests.

The results?

The pre-meal vinegar

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The vinegar failed!

Tim tested both white vinegar and balsamic vinegar and neither showed any lowering effect on his blood sugar in his tests. He even drank 3 Tbsp+ of vinegar before meals as a last attempt to see if vinegar could have any blood sugar controlling effects. But he found no effect.

Tim includes some theories in his book on why the vinegar didn’t have any effect.

The pre-meal lemon juice

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Better news with the lemon juice!

In Tim’s personal tests, he used 3 Tbsp of fresh-squeezed lemon juice (not store-bought stuff with preservatives and artificial additives) prior to his meals and this lowered his blood sugar response to meals (compared to his controls) by approximately 10%.

Remember that lowering the blood sugar response to a meal can help to control insulin levels and therefore keep your body in fat-burning mode for longer…and prevent cravings too!

The pre-meal cinnamon

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Yet another score!

If you’ve read my articles in the past, it’s no secret that cinnamon can be powerful in terms of helping to blunt blood sugar response to a meal. In fact, I regularly take 2 cinnamon capsules (approx 1 gram) if I know I’m going to eat a meal that contains moderate or high levels of carbohydrates. Some studies show that cinnamon can reduce the glycemic response of a meal up to 29%!

But there are different types of cinnamon…so which is best?

Tim actually tested 3 types of cinnamon in how they affected his blood sugar response to meals.

Saigon cinnamon (aka Vietnamese cinnamon) was found in Tim’s tests to be the most effective at controlling blood sugar.

Cassia cinnamon came in 2nd place in effectiveness

Ceylon cinnamon came in 3rd place in Tim’s tests in effectiveness in controlling blood sugar response to a meal.

Tim did note however that all 3 types of cinnamon helped control blood sugar to some extent. I personally like to use cinnamon in smoothies, in yogurt or oatmeal, with apples and almond butter, or in capsule form before any meals that are going to have more than 35 grams of carbohydrates.

Keep in mind that if you take medications, you need to consult with your doctor to make sure that cinnamon use does not interfere with the medications (especially with blood thinners). Tim also warns that 4 grams per day (about 1.5 teaspoons) is probably the max amount of cinnamon that anyone should take.

So there you go! Lemon juice and cinnamon are the 2 tricks that Tim revealed through his own blood sugar testing that helped to control blood sugar response, fight cravings, and therefore can help you to maintain lower blood sugar and insulin levels and stay in fat-burning mode longer!

And remember that yet another benefit of maintaining lower blood sugar levels is that you help to SLOW the aging process, since high blood sugar levels over time increase glycation in your body, which ages you faster.

Eat Clean, Plan Smart, Train Smarter!

Jax xx

#3 Nutrition Myth: Egg Yolks are Cholesterol Bombs

here`s another myth busting piece

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#3 Myth: You Should Ditch Egg Yolks
Egg whites are really a terrible workout meal due to their low fat and lack of vitamins. The yolk- which is the tastiest part of the egg, anyway- has all the vitamins and half the protein. Eating just the egg whites is an absolutely terrible idea for your health, since it’s lack of fat tends to cause insulin spikes and energy swings throughout the day.

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I`ve heard clients saying they won`t`t eat egg yolks because they still follow the guidancetheywere given back in the90`s.
Back then Heart Patients were told not to eat more than 2 eggs each week!

Since then many studies have disproved the link between cholesterol eaten in food and high blood cholesterol levels.

If you are unlucky enough to have a body that produces lots of `bad` cholesterol you can expect to influence your numbers by about 25%. If your numbers are high, your health practitioner will refer you for drug treatment – statins of some kind (that`s another blog post in itself)

Given popular breakfast choices – so called `HEALTHY CEREALS` which are really justpudding for breakfast – high sugar, little nutrient, high carb, milky puddings! But they are packaged and re-packaged to be convenient. Look at the range of breakfast biscuits on the shelves. SHOCKING

So, what about workout meals?
If we`re talking post workout nutrition – the current thinking is to eat within 30-90 minutes of a workout. To take in about 25g of protein with 50g of carbs. So eggs whole and split can play there part.
i love an egg and veggy scramble/frittata affair – fast and easy. never boring due to the range of veggies you can add – use last night`s leftover cooked veg.
make a really big one – have half for breakfast and the remainder for lunch?

My message – eat MORE EGGS – Free range of course.
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