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!

Exercise Could Slow The Onset Of Type 1 Diabetes

Exercise Could Slow The Onset Of Type 1 Diabetes

An article From The Real Diabetes Truth
admin | November 20, 2014 | Comments (0)

Running around outside in the open air seems like a natural thing for children to do. And recent scientific findings suggest that exercise and sunshine could have some previously unknown health benefits. Scientists at the University of Birmingham Medical School tell us that exercise can have a protective effect on the insulin-producing cells in the pancreas and could help to prevent the onset of type 1 diabetes in both children and adults. Meanwhile, on the other side of the globe, researchers in Perth, Australia have found that ultraviolet rays might boost metabolism in a way that prevents weight gain.

In the mid-20th century, children still ‘went out to play’. Play was active, often energetic and mostly outdoors. Then, in the wake of a few tragic cases of child abduction, parents started to worry whether unsupervised outdoor play was safe. Not long after, the first computerised games appeared. Then there were the dire warnings about sun exposure and skin cancer. As a result, for today’s children, ‘play’ often means sitting indoors with an electronic gadget. In parallel with this decline in physical activity, there has been a relentless rise in the incidence of childhood type 1 diabetes; and it seems that this could be more than coincidental.

Type 1 diabetes is an autoimmune disease in which the body’s own immune system attacks the beta cells in the pancreas, which produce insulin. As a result, beta cell function is reduced but may still be around 50 per cent of normal when type 1 diabetes is diagnosed. And studies have shown that beta cells may not be permanently killed off and could be capable of regeneration under the right conditions. As I mentioned here, around three-quarters of people with type 1 diabetes still have some functioning beta-cells.

Exercise appears to have a beneficial impact on the beta cells in several different ways, by altering levels of various hormones, glucose and fats in the blood and by affecting inflammatory substances and immune system activity. In an article published recently in the journal Diabetologia, the University of Birmingham researchers review the evidence that exercise promotes beta cell proliferation, reduces beta cell death and could help to preserve beta cell function in diabetic patients.1 The evidence for this is now so strong that the authors call for clinical trials to determine the type, intensity and duration of exercise that has the greatest benefit. The idea that something as simple as exercise could have a huge effect on the global epidemic of diabetes may not please the pharmaceutical companies but it make a lot of sense to me.

Sunshine – it’s not just about vitamin D

The Australian research found that exposing overfed mice to ultraviolet (UV) light slowed their weight gain.2 Not only that – it also suppressed the development of glucose intolerance, insulin resistance and non-alcoholic fatty liver disease and reduced blood levels of glucose, insulin and cholesterol. Although previous studies have associated vitamin D, which is manufactured in the skin when it is exposed to UV light, with weight loss, vitamin D was not the hero of this story. Instead, the researchers found that increased levels of nitric oxide resulting from UV exposure were responsible for the improvements seen. Nitric oxide is known to reduce blood pressure and benefit the heart and blood vessels, but it also regulates the body’s basic metabolic rate and the burning of glucose and fats for energy.

The results of this study need to be interpreted cautiously, since mice are nocturnal animals covered in fur, so their skin isn’t normally exposed to UV light. However, it does suggest that the nitric oxide produced in our skin by sunshine, in addition to the vitamin D, could have important health benefits for people with diabetes or metabolic syndrome.

At this time of year, the sunshine may not be strong enough in the UK to produce much vitamin D, but you could still benefit from some nitric oxide production. Getting outside on fine days and exercising in the fresh air – whether it’s a run, walk, cycle ride or a kick-about with a football – can do you a power of good in other ways, too. To remind yourself of the many benefits of exercise, see my earlier post here.

While exercise and sunshine are free for everyone, Big Pharma would prefer you to take its patented drugs. The latest one to get approval is called Trulicity – an innocent and appealing name for a particularly dangerous medication that could cause thyroid cancer and other tumours. In my next blog post I shall explain why Trulicity is truly one you should avoid.

Wishing you the best of health,

Martin Hum
PhD DHD Nutritionist
for Real Diabetes Truth

Bear in mind we are not addressing anyone’s personal situation and you should rely on this for informational purposes only. Please consult with your own physician before acting on any recommendations contained herein.

1. Narendran P, Solomon TP, Kennedy A, Chimen M, Andrews RC. The time has come to test the beta cell preserving effects of exercise in patients with new onset type 1 diabetes. Diabetologia. 2014 Nov 4 (Online ahead of print).

2. Geldenhuys S, Hart PH, Endersby R, Jacoby P, Feelisch M, Weller RB, Matthews V, Gorman S. Ultraviolet radiation suppresses obesity and symptoms of metabolic syndrome independently of vitamin D in mice fed a high-fat diet. Diabetes. 2014; 63(11):3759-3769.

Is Sugar Your Enemy?

Sugar Facts

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.


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


Workout Nutrition Myth! – Eggs

Workout Nutrition Myth!
Ditch Egg Yolks
Egg whites, alone, are a terrible choice due to their low fat and lack of vitamins.
The yolk, which is tastier part of the egg, has all the vitamins and half the protein.
Eating just whites is bad for your health as a lack of fat soluble vitamins wo effect your immune system, recovery potential, will spike your insulin and energy swings throughout the day. The EXACT opposite aim of post w’out nutrition.
Go for Whole Egg. Snack on Boiled Eggs!
Eat Clean – Train Heavy – Feel Great.

1. Add More Fibre to Your Diet – Flax Seed

1. Add More Fibre to Your

It’s no surprise that fibre is good for you. It slows down gastric emptying and slows the release of glucose into the blood. That alone will improve your insulin sensitivity, and in return, improve your health and body composition.

Fibre also adds bulk to your meals, which will help fill you up and control your hunger.

Are you eating the American Heart Association’s recommended 30 grams of fibre a day? Increased fiber intake is associated with a reduction in hunger, a reduction in body weight, increased insulin sensitivity, and a lowered risk of developing diseases [1] [2] [3]. Here are 11 ways you can adjust your nutrition to get more fibre in your diet.


Use Ground Flax Seed
I’ve started putting this stuff in everything. Ground flax seed has 4 grams of fibre in a 2 tablespoon serving. In addition to fibre, it’s packed with essential omega 3 fatty acids. Try sprinkling the flax on top of your salads, or you could add it to your yoghurt, smoothies and shakes.

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:

lemon juice
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


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


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


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

#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.


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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Control Bodyfat and Feel Fantastic !

Food Rule #1.  look out for 17 more very useful rules…..

Carbohydrates don’t need to be eliminated… they are not inherently “bad” in reasonable quantities. But grains and processed sugars in particular should be minimized. So to make things simple, you will be leaner and healthier if you get most of your carbohydrates from fruits and vegetables instead of grains and processed sugar.

The biggest problem with grains, aside from the abuse to your blood sugar regulation system (pancreas and insulin sensitivity), is that grains contain a lot of anti-nutrients which prevent your body from absorbing some minerals, as well as gluten and other substances that cause chronic gut inflammation. Potatoes, sweet potatoes, and other tubers have less problems in terms of digestive system inflammation than grains do.

What do I personally do? Well, I avoid grains as much as possible, except on 1 cheat day per week. That will always be a meal dining out, so that we’re never tempted with breads and cereals in our house. I eat whole fruits (never juice) and veggies daily, and might have an occasional potato or sweet potato once or twice a week.

Jax Allen  ps I’d love to hear your comments and questions.  I’m creating a series of online products to help those of you that can’t attend my training sessions and workshops in person.

What would you like to see, learn and understand – Let me know. Jax

Sinister Sitting!! Stand Up & Move NOW!

Sinister Sitting: If You Want to Lose Weight…Just Say NO!

A Post About the Long-term Effects of Sitting on Health, Wellness and Weight Loss

Are you sitting down?

If so, you are putting your health and life at risk. Most of us sit for the greater part of each day. But research has shown that it is making us sick and shortening our lives.

Whether we are watching television, driving our car or sitting at our desks, we sit more than humankind ever has. Gone are the days when we had to grow our own food and carry our water for long distances. We live lives of ease. But our ease is costing us dearly; scientists have determined that people who sit for many hours each day are more likely to become obese, have a heart attack, be diagnosed with diabetes and die early.

There’s a simple solution however: stand up and move!

The biology of sitting

When you sit for long periods, your body becomes less efficient at keeping glucose and insulin at healthy levels, 1 and the result is spikes of both of these in your blood stream.2 Increased insulin levels cause not only insulin resistance, but also increased body fat: insulin is the fat storage hormone, and the more you have circulating in your blood, the more fat you will store. Increased glucose causes damage to the eyes, kidneys and nerves.

In fact, people who sit for more than 6 hours each day are 40 times more likely to die within 15 years than those who sit for fewer than 3 hours.3 And if you have a job that requires you to sit all day, you are twice as likely to contract cardiovascular disease as someone who stands to do their work.4

It appears as though even those who exercise aren’t excluded from this danger,5 which demonstrates that the real problem is the hours that our muscles spend being inactive. Even though you may exercise for an hour each day, if you go on to sit for another 6 hours, you are in grave danger.

What’s a body to do?

Plenty. It turns out that there is a simple fix to this deadly malady: stand up frequently and move. In one study, volunteers who got up and walked around after eating a meal had significantly lower blood levels of glucose and insulin than those who did not walk after eating.6

Try to make room in your day for movement. Use the stairs instead of the elevator, choose a distant parking space so you have to walk further, set a timer and get up and walk every 20 minutes, take a walk during your lunch break, put a treadmill in your office with a desk attached (they actually make these!)—there are many things you can do to reduce your extended sitting times. The point is that you break up your sitting with activity.

At first it will seem strange to add in so much walking in your day, and you probably do not think you can afford the time. But as I have said before—if you do not make time for exercise now, you will have to make time for illness later. It is a lot more pleasant to hop up from your desk and make a few trips up and down the stairs now than it will be to undergo invasive medical tests and procedures for disabling chronic disease later.

Why not take a break right now and go for a quick walk? Wait! Please share this post first.   Jax xx





4 Ibid.

5 Ibid