Foods To Avoid #2

#2 – Fruit Juice  
The fruit juice we buy in stores sometimes may not be entirely or completely made from fruit juice. UNFORTUNATELY… IT CAN GET A LOT WORSE when we consider just what the fruit juices we buy may contain. It may be a mix of substances that taste like fruit but not actually fruit.
  

CAN YOU BELIEVE THIS? IT’S HAPPENING and many people are falling victim to this marketing phenomenon. It can seem convenient to simply walk into a grocery store and buy a container of fruit juice. However, WHAT ARE WE ACTUALLY BUYING? Are we simply buying into the potential lie that the fruit juice we buy is good for us?

  
Pure fruit juice is the healthier option and with this option, there is still the need to watch consumption levels because natural fruit juice can still contain significant levels of sugar. Such sugar content can have an impact on diseases like diabetes as research shows [2]. Research studies also reveal that sugar can also have an impact in affecting other medical conditions including cardiometabolic risk factors [3].
By focusing on the juice of the fruit alone, we also eliminate the fiber and other benefits we get from eating the whole fruit and not only extracting the juice.
I suggest while trying to reduce body fat – eliminate fruit juice from your nutrition plan. 
When re-introducing juice make sure it’s natural and complete then add the same volume of water to reduce sugar content by half. 
Enjoy
Jax 

Healthy Dips

By Cara Rosenbloom, RD
Posted: September 2013

A tasty dip is great way to make the veggies go down. Here’s how to choose dips that add nutrition – not just fat and salt.
Cara Rosenbloom, RD

A tasty dip can make the veggies go down. But it’s important to choose one that adds healthy nutrition, not just fat and salt.
The research is in: Kids really will eat more vegetables if they are paired with dip.
In one study, researchers gave plain vegetables, as well as veggies with different dips, to preschool children. The children were three times more likely to reject the vegetable alone, compared with the vegetable-dip combo. In a different study, children who were sensitive to the bitter taste of vegetables ate 80 per cent more broccoli when it was paired with a dip or dressing. I haven’t found a similar study on adult palates, but the concept is certainly worth a try!
However, some dips are high in fat and salt, and add little nutritional value to meals and snacks. There are better options!
Healthiest store-bought choices
Whether you are buying a container of dip or a bottled dressing, it’s important to read the ingredient list and the Nutrition Facts panel to look for options that are low in saturated fat, sodium and sugar, but high in fibre, protein, vitamins and minerals.
For example, hummus is a source of fibre from chickpeas; nut-based dips such as peanut butter (yes it tastes great with celery or green pepper) contain heart-healthy magnesium; and dips made from yogurt contain calcium and protein.
On the other hand, ranch dip or dressing offers only fat and sodium, while mustard contains sodium and nothing else.
Pick a dip that lists one of these healthy options as the first ingredient:
Chick peas

White, black or pinto beans

Yogurt or Greek yogurt

Fresh produce: tomato, avocado, spinach, roasted red peppers, pumpkin, etc.

Cottage or light ricotta cheese

Edamame, tofu or soynuts

Nuts or seeds (such as almond or sunflower seed butter)

If the first ingredient is sour cream, cream cheese or mayonnaise, keep shopping. These dips will be high in fat, but lower in protein and other valuable nutrients. If your recipe calls for these ingredients, try using low-fat Greek yogurt instead. It’s thick, creamy and plain-tasting, so it marries nicely with dip-friendly flavours such as dill, garlic, chili flakes, pepper and cumin.
Some dips are high in sodium, so a little goes a long way. If you are a big dipper, choose options with less sodium. Here’s how some popular dips compare in terms of sodium content.
Dip (2 tbsp)

Sodium (mg)

Processed cheese sauce

541

Yellow mustard

330

Low-fat ranch dressing

290

Ketchup

280

Cream cheese onion dip

260

Original ranch dressing

260

Spinach dip

190

Salsa

190

Hummus

130

Nut/seed butter (salt added)

120

Guacamole

85

Yogurt tzatziki

55

Nut/seed butter (no salt added)

0

You can see that the whole food-based dips near the bottom have the least amount of sodium. They also have more protein, vitamins, minerals and healthy fat! It’s win-win.
Make your own
I like to experiment with my own dip recipes, as does Heart and Stroke Foundation recipe developer Emily Richards. Try her delicious Navy bean hummus and Greek yogurt ranch dip.
My kids love dipping carrots and peppers into pureed chickpeas with cumin and lemon juice (it’s like hummus without the garlic), or almond butter blended with Greek yogurt and a touch of cinnamon. I love watching them eat their vegetables – and knowing the dip is giving them a little extra nutrition in every bite. 

This article comes from the heart and stroke foundation Canada. A great resource. 

Jax 

Sex is a Great Workout – Sadly Not So Much!

Sex is a Great Workout – Sadly Not So Much!

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Research shows that sex only burns about as many calories per minute as walking, and is usually over after six minutes.
Unless you are going at it for hours at a time, don’t think your daily romp in the sack is all the exercise you need.

Get athletic in the gym – change your workout daily, keep your body in shock, keep your mind engaged, keep getting results!

But – you could always take your partner with you and get fitter together…. That’s bound to help the bedroom calorie burn! Cheeky eh?

1/5 Fat Loss Truths – Calories.

1/5 Fat Loss Truths

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When it comes to fat loss nutrition, there are only a few things you need to think about.
Don’t be put off by confusing advice, expensive meal replacement schemes or slimming clubs that keep you dependent on them. You need to learn how to control your own diet, gradually lose body fat and keep it off for good! No more rebound weight gain. EVER!

1st – to lose fat, gradually DECREASE total calories.
Start by eating less. Here are some easy strategies to make it happen.
Next time you have a meal, try one of these options to reduce your overall calories by about 20%.
Use slightly smaller plates, leave a little food on your plate, stop eating when you feel satisfied rather than tummy busting full, stick with one serving – no second helpings. The idea is to get used to having a little less food each meal.
Don’t think that low fat or low sugar options are a good idea – they are highly processed and full of substitutes that will sap your energy and usually taste dreadful. Better to have foods you love, just a little less of them.

Watch for your next instalment ….

Follow my blog and never miss a post again. Thanks Jax

Day 12 New Year New You : Spice Things Up To Boost Metabolism!

So what’s the “hottest” new metabolism boosting magic potion?

Capsaicin. It’s the stuff in hot peppers that makes fire in your mouth.

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And according to a new study from The Netherlands, it will keep your fat-burning metabolism at the “normal” level when you’re eating a lower calorie diet.

You see, usually when you cut calories, your body gets wise to what you’re up to and it actually cuts back on the calories it burns throughout the day. For some reason, it would rather stay fat… 🙂

But subjects in the study who took 2.56mg of capsaicin with each meal had no decrease in fat burning.

Interesting? As some of you know I’m a chilli wimp- so I’ll be trying the supplement to see what happens…

Happy Holidays

Jax

To get that much, it’s the equivalent of about 1.03 grams of red chilli pepper. But if you’re not into spicy food, you can get yourself a red pepper or cayenne pepper supplement in capsule form.

Day 13 New Year New You : HANGER! Do You Have It?

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Do you find yourself hanging on the fridge door, looking for something to eat, but you don’t know what?

Do you start the week full of good intentions, but by Tuesday you’re in the biscuit tin?

Do you run out of meal ideas by Wednesday and revert back to starchy carb. Based meals?

Do you crave cereals, bread and pasta as soon as you even think about eating better?

Do your friends, family and work mates tell you to “Just GO eat something!” And tell you you’re irritable and difficult?

If the answer is yes, you probably have HANGER!

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So, what is it – well, it’s a term I’ve stolen( with permission) from Kelly, one of PT clients!
Hanger is when you are Hungry and Angry…. The urge for nutrition and calories – a survival essential – takes over.

You might experience the symptoms shown above and or these too….

1. Bad Temper
2. Cravings
3. Wanting food, but don’t know what
4. Feeling hungry at bedtime and in between meals
5. Inability to stick to your plan
6. Restlessness
7. Headache, aches and pains
8. Generally feeling unwell, tired
9. Finding your meals unappealing
10. Lack or energy and enthusiasm

If this sounds like you…

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SPOT CHECK
– your total daily calories – too few?
– your portion sizes – too small?
– your range of foods – too restricted?
– your food groups- some missing?

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Aim for 60% Proteins, 30% Fats, 30% Carbs….

Your total calories relate to your body composition

You should aim for 30 different foods each week

You should eat a rainbow of good every day

Remember your body can’t change if you starve it, in terms of calories or nutrients!

FEED THE MUSCLE – food/ calories in
BURN THE FAT – exercise/calories out

Train Hard, Eat Clean Expect GREAT Results

Jax xx

How Much Fat Should You Eat?

Excessive Calories From Fats

First of all, FATS ARE NOT BAD FOR YOU, before anyone jumps on me for being fat-phobic. They are essential and nutritious in the right amounts. But many recipe creators have taken the healthy fats concept and run with it in a sort of “loophole” direction, labeling recipes as healthy that contain upwards of 800-1000+ calories per serving. Yes, there is such a thing as too much of a good thing!

Typical recipes like this might contain a high amount of cheese, oil, avocado, bacon, or butter/nut butter. Fats are healthy and essential, but also must be kept in ratio with the rest of your diet to some degree, especially if your goal is fat loss.

Remember, the key to eating healthy fats is that a little bit goes a long way.

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How Many Calories Should You Eat for Your Sport?

SUNDAY, Oct. 20 (HealthDay News) — With the New York City Marathon just two weeks away, a sports diet expert advises runners that proper nutrition and hydration are crucial for anyone training for the Nov. 3 race.

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Long-distance runners are at risk for low bone density, stress fractures and irregular periods, so it’s important for them to provide their bodies with enough energy to achieve peak performance and prevent injuries, said Brooke Schantz, a registered dietitian and board-certified specialist in sports dietetics at Loyola University Health System in Maywood, Ill.

She offers this simple way for runners to calculate their caloric needs:

Between 30 and 60 minutes of activity a day requires 16 to 18 calories per pound of body weight.
One to one and a half hours of activity a day requires 19 to 21 calories per pound.
One and a half to two hours of activity a day requires 22 to 24 calories per pound.
Two to three hours of activity a day requires 25 to 30 or more calories per pound.
It’s also a good idea to consult a registered dietitian for a tailored nutrition plan, Schantz said.

Some of her other suggestions:

Avoid high-fiber foods the night before and the morning of the race. Eating these types of foods — such as high-fiber cereals, grains, granola bars, fruits and vegetables — could result in intestinal distress and cramping on race day.

Monitor your sweat loss and weigh yourself before and after long runs. For every pound lost during a run, replace it with 16 ounces of water. Monitoring urine color is a good way to assess hydration levels. The clearer your urine, the more hydrated you are.

Consume 30 to 60 grams of carbohydrates every hour when exercising more than one hour. They can be consumed on the move in different forms, including gels, jelly beans, sports drinks, sports bars or a combination thereof.

Carbohydrate loading before a marathon can help improve performance. Some carbo-loading plans start six days before a race, but even beginning a high-carb diet the day before the race can help maintain a high-intensity run.

Protein also is important for increasing lean muscle mass and aiding in muscle repair. Endurance athletes require 1.2 to 1.4 grams for every 2.2 pounds per day.

Be sure to practice a nutrition and hydration schedule ahead of the marathon. Race day is not the time to try out new foods and beverages.

How Many Calories Can You Eat and Still Lose Weight

You’re Not Eating Enough Calories to Lose Weight

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The majority of the time when you’re having a problem losing weight, it’s not because you aren’t making good food choices. The reason your weight loss has stalled is because you’re not eating enough calories to lose weight.

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What Happens When You’re Not Eating Enough Calories?

When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low. Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses any large decrease in dietary intake. Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs energy to survive.

So, what does your body do when it senses prolonged energy restriction?

Thyroid Hormone Production Slows
Your thyroid hormone is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance

Muscle Mass Decreases
Muscles need lots of calories to maintain. After a few days of extreme calorie deficit, it is one of the first things that your body gets rid of. Your body needs your stored fat and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.

Testosterone Levels Fall
An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction .
Testosterone is important to muscle tissue. Without it, it becomes that much harder to maintain, let alone increase muscle mass.

Fatloss Hormones Reduce
Leptin, one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more.

Energy Levels Decrease
There are many physical actions your body takes when you don’t eat enough calories to lose weight, but there are also some mental ones.
Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.

How Many Calories Should You Be Eating?
Your goal should be to eat as many calories as possible and still lose weight. You always want to start high and then come down with your calorie intake. It’s much easier to do this than increasing calories after your weight loss has stalled and you’ve lost all your motivation.

There is no perfect number. Each person’s metabolism is different. Calorie calculators are a good starting point, but they can’t take into account all your individualistic variables.

The problem is most people want the weight gone, and they want it gone now. Weight loss is a patience game. It takes time and consistency to make it work. Losing 2lbs per week is the most I would aim for. At this pace, it will ensure that the majority of your weight loss is coming from stored body fat instead of muscle. You will also give yourself the best chance to build muscle while you lose fat, which is what you should be striving to do.

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To find out what portion of your weight loss is fat and what portion is muscle, I highly recommend you book in for a body composition analysis session. It will make weight loss much easier if you can hold onto your muscle, or even put some on in the process.

So, if your progress has stalled, but you think you’re eating the right foods and exercising intensely, it’s more than likely that you’re not eating enough calories to lose weight.

Eat as much as you can, get in as many nutrients as possible, and your weight loss will start moving forward again.

Follow me On Twitter @Jaxallenfitness

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All Calories Are NOT Equall!

This is THE biggest misconception causing you to struggle with dieting and fat-burning.

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In fact, everyone from your doctor right down to your favourite friend is probably encouraging you to make this costly calorie mistake. Don’t fall for it…

Fantastically explained here by…
(Believe him he’s a busy $350/hour man)

– by Ryan Faehnle

International Fatloss Consultant

CSCS, FMS, PICP, BioSignature & PIMST

S&C Coach, Miami University, 2005 – 2011

Did you know that doctors, personal trainers, nutritionists, nurses and even the government are unintentionally (I hope…) giving you the WORST possible weightloss advice?

In fact, 99.9% of them STILL believe this outdated information is relevant, and they stick to this “common wisdom” despite a huge mountain of evidence that it’s flat out WRONG.

I’m sure you’ve heard it before, in some way, shape or form. It goes something like this…

“Eat less and move more.”

Sounds logical, right?

Calories in vs. calories out.

We’ve all heard that this simple equation is the key to getting a lean, hard body. And that substituting lower-calorie foods for high-calorie options is the key to having the body of your dreams.

100 calorie package of Oreos anyone?

But if this were true…

Why are “calorie-counters” still fat?

As a society, we’ve been calorie conscious for over 4 decades. And we just keep getting fatter.

So do calories even matter? Is there more that you need to know?

The fact is, the concept of calorie counting has many flaws. But one CRITICAL mistake makes it nearly impossible for you to lose bodyfat with this approach.

So what’s the big mistake?

Calorie counting does not take into account the hormonal effect of food.

Most people who try low calorie diets end up eating foods that set off a cascade of “fat-storing hormones.”

For example, let’s compare eating 200 calories from a high-carb energy bar with eating 200 calories from organic butter.

Which of those choices is going to make you fatter?

If you said butter, you’re not alone. 9 times out of 10, the average person will make the same guess. After all, it’s what you’re lead to believe with elaborate food marketing, pseudo-science experts, and celebrity fitness personalities.

Sure, it’s the same 200 calories, but here is what happens hormonally…

When you eat the high-carb energy bar, your body secretes insulin in response to the elevated blood sugar. Insulin is a “building” hormone – in other words it is fat-storing. It takes the sugar in your blood and drives it into fat cells, making them bigger.

The butter, on the other hand, blunts insulin, leading to a more sustained energy release and a feeling of fullness. But that’s not all, the butter actually sends signals to your body to BURN bodyfat.

So… same calories in both, but certainly not the same reaction in your body!

Unfortunately, many of the commonly recommended “low calorie” health foods are exactly the ones that set off that cascade of fat-STORING hormones. So no matter how low you take your calories, you end up becoming a fat-hoarding machine.

So do calories matter?

Yes, in the big scheme of things, calories do matter. BUT, the hormonal effect of the foods you eat is far more important.

To optimize your hormonal response to food, eat plenty of protein & tons of vegetables. Load up on healthy fats like olive oil, coconut oil, and organic full-fat butter. And reserve “starchy” carbohydrate intake to the hour immediately after your hardest weight training workouts, and ONE weekly cheat meal.

Don’t make the mistake of obsessing over the minutiae of calorie-counting without first getting your hormones in check. It will only lead to a mediocre body, endless frustration, a dead metabolism, and guaranteed rebound weight gain.

And by eating the RIGHT kinds of calories, you also prime the ONE type of cell in your body that can give you a fast metabolism and unlock near-effortless fatloss.
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Sound familiar- if you train with me or attend my workshops you will have heard some of this before. I use these principles to manipulate your nutrition and hormone stays so th will be much more likely to burn fat – every week, week in week out- no plateaux, no starving, no problem

Next workshop coming September- 3 Phase Eating Plan for Healthy Fat Loss!
Reserve your slot Now – limited to 10 spots

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