Snacking throughout the day especially on junk will not help you accomplish low insulin and times of fasting. Which in turn will not help you use your own fat stores for energy and you will always rely on glucose.
Eating ready-to-eat prepared meals are typically low in nutrient density and have lots of artificial ingredients and preservatives. In an ideal world, we eat whole, natural foods but I know sometimes we have to eat food in a box or jar. So it’s important to be aware of what’s on the label and how to interpret it for your health. Be sure to read the ingredients!
Here are some basic ingredient tips…
Ingredients on labels are listed from highest to lowest quantity
If the first ingredient is brown rice syrup put it back
Look for SMALL ingredient lists (6 or less is ideal 🙂
If you can’t pronounce an ingredient put it back on the shelf For example – say this ten times – BUTYLATED HYDROXYANISOLE or BHT used as a preservative in cereals, potato chips and chewing gum but the Health and Human Services pegged them as known carcinogens!
Be aware of SUGAR and all it’s different names! (i.e. malt syrup, corn syrup, brown rice syrup, barley malt, cane juice, fruit juice concentrate, maple syrup and on and on….) These aliases attempt to conceal the presence of large amounts of added sugars. 5 grams of sugar or less is a good baseline
Stay away from FAT FREE foods because they typically have a high sugar content and often contain artificial ingredients
Watch for certain artificial sweeteners
Avoid – Aspartame (in NutraSweet or Equal), Sucralose, or Acesulfam-K and Saccharin (branded as Sweet n Low)
Use only in moderation – Whey Low and Sugar Alcohols
Best choice – Raw Honey, Coconut Sugar and Stevia Leaf or Stevia drops
Avoid Veggie Oils – such as canola, soybean, corn, sunflower, peanut and safflower oil.
There are many myths of intermittent fasting out in the mainstream and I wanted to debunk them today.
I have been intermittent fasting for the past few years and it has really helped me become…
- more alert,
- lose body fat,
- improve digestion,
- more in-tune with my body and what true hunger is
- more productive and save time?in the morning 🙂
Hence the reason I wrote the?Simple Intermittent Fasting Journal?🙂
Some myths of Intermittent Fasting:
- Fasting will slow down my metabolism
- Many people think they have to eat frequently to speed up their metabolism. If, after a single day or two of fasting, metabolism decreased, then we would have less energy to hunt or gather food. (back in the paleo times) ?The human species would not have survived.?In fact, no species of animals or humans have?evolved to require three meals a day, everyday.?Metabolism?goes UP, not down during fasting.?1
- Fasting will deprive you of nutrients
- Most people have more than ample quantities of nutrients.?The whole point of fasting is to get rid of?some of these nutrients ? also known as fat 🙂??If you are concerned take a drinkable vitamin called?Isotonix?!
- Fasting will burn my muscle away?
- Our body fat is used for food when no food is available. ?Fat is stored energy and muscle is functional tissue. Fat is burned first.?The body preserves muscle mass until the body fat becomes so low (approx. 4%)?that it has no choice.??This is not something most people need to worry about 🙂
- Fasting will cause energy loss
- Fasting can provide a natural boost in adrenaline.??When your adrenal glands release adrenaline and nor-adrenaline, you feel awake, alert, and ready for action.? ?I find this true and working out in a fasted state has been great!
I hope this helps clarify some myths/questions regarding fasting.
The bottom line is Fasting is one of the most ancient and widespread healing traditions in the world.?
If you have any question let me know or check out the?Simple Intermittent Fasting Journal?to learn more…
Have a great day!
P.S. Join the?Get Lean Club?to get your questions answered and be around like-minded individuals.
1?Am J Clin Nutr.?2000 Jun;71(6):1511-5.
Are you reading labels?at the store?!?
If not, here is a crash course on what to look for so you are prepared for your next store visit!!
In a perfect world, we all would buy foods without labels (i.e. fresh organic?veggies, fruits, wild fish, poultry and grass fed meats) but I know this is unrealistic for most people.
So I came up with some QUICK TIPS to help you be an expert LABEL READER 🙂
- Ingredients on labels are listed from highest quantity to lowest quantity
- If the first ingredient is brown rice syrup put it back
- Look for SMALL ingredient lists (6 or less is ideal 🙂
- If you can’t pronounce an ingredient put it back on the shelf
- For example – say this ten times -?BUTYLATED HYDROXYANISOLE or BHT used as a preservative in?cereals, potato chips and chewing gum but the?Health and Human Services pegged them as known carcinogens!
- Be aware of SUGAR?and all it’s different names!??(i.e. malt syrup, corn syrup, brown rice syrup, barley malt, cane juice, fruit juice concentrate, maple syrup and on and on….)??These aliases attempt to conceal the presence of large amounts of added sugars.
- 5 grams of sugar or less is a good baseline
- Stay away from FAT FREE foods because they typically have a high sugar content and often contain artificial ingredients
- Add some healthy fats into your diet such as grass fed butter, olive oil, MCT oil and coconut oil
- Organic and/or gluten-free foods does not mean it is automatically healthy for you.
- Rice flour, potato flour, cornstarch, and tapioca starch?all cause spikes in blood sugar/insulin levels which encourages fat deposition.
- Watch for certain artificial sweeteners
- Avoid?- Aspartame (in NutraSweet or Equal), Sucralose, or Acesulfam-K?and Saccharin (branded as Sweet n Low)
- Use only in moderation?- Whey Low and Sugar Alcohols
- Best choice?- Raw Honey, Coconut Sugar?and Stevia Leaf or Stevia drops
- Limit high sodium canned,?and processed foods.??Although,?it is important to have a?healthy amount of salt?to maintain the right balance of fluid in your body.
- Adding a bit of Celtic Sea salt to your meal or water is your best alternative.
- Avoid Veggie Oils?- such as canola, soybean, corn, sunflower, peanut and safflower oil.
- These veggie oils are heated at unnaturally high temps and become oxidized which can lead to inflammation and damage the cells of your body when consumed.
There you go?Get Lean Club!!? Take these tips and apply them to your every day life!
But remember the best foods are the ones that don’t require a label!
Have a great weekend!!
P.S. ?If you are looking to jump start your weight loss and health goals? ?Check out my?Intermittent Fasting Journal?to help you reach your goals!
P.S.S. Join?The Get Lean Club?to get your questions answered and be part of our community!!
It’s summer time so time to step up your game!!
Keto is a hot word that gets thrown around quite a bit!!?Don’t let it confuse you!!
The whole idea of the?keto diet?is to eat and drink fat so your body burns FAT as it’s primary fuel.?
Currently, your body is burning sugar in your bloodstream for its energy requirements.?You get this sugar by loading up on foods that are?rich in carbohydrates such as:
- Enriched flour like white bread, and
- Grains like rice or
- Heavily processed corn.
All these starchy foods pump a tremendous amount of carbohydrates in your system. The problem with that is when your body detects carbohydrates, it starts to produce insulin.
Insulin is a?hormone?made by the pancreas that allows your body to use?sugar?(glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use.
When you adopt the?keto diet, you switch over from burning sugar to burning fat.?This is a big deal, because when your body burns sugar due to insulin, you’re not burning fat.?This is an either-or proposition. Either your body is burning sugar, or it isn’t.?
If you always use sugar as your primary energy source that nasty spare tire that you have been lugging around for many years will remain there!
When you eat fat and less sugar or carbs, your body begins to burn fat for fuel and you get slimmer, lighter, and better looking. What’s not to love?
So Bottom Line?- Avoid those carb rich?foods I mentioned above?and?start implementing intermittent fasting in order to gradually get your body to use it’s own FAT as it’s main energy source.?It takes time but that is why I am?here for you?and I created?The Simple Intermittent Fasting Journal?for you to use!
Have a great weekend!!
When you hear vegetable oil doesn’t it sound healthy right?!?
Well, it’s just another way that big food companies want us to think and it’s the complete opposite.
To prove my point, varnish, which is what carpenters use to finish wood, is made from vegetable oils!? These oils are mainly composed of?Polyunsaturated Fatty Acids.? PUFAs react with oxygen in the air to?help polymerize?the varnish into?a nice hard coating that helps preserve the wood.?1
Varnish is good for your floors, but not so good for your arteries, brain or mitochondria.
So a?little bit of Polyunsaturated fats (PUFA) is not a problem for us, we actually need some.? The problem lies in when vegetable oils?get stripped away during the industrial refining of sunflower and other vegetable oils.??The refining process not only strips away antioxidants, it makes PUFAs toxic by exposing them to heat, pressure, metals and bleaching agents.?1
Nature does not make bad fats, factories do.
Products with vegetable oil are best avoided whenever possible.? Good luck because?you can find them in almost everything!
Below is a good rule of thumb regarding which fats and oils to avoid and buy:
Bad Fats: NEVER eat these!
REFINED PUFA-Rich seed OILS a.k.a. ?Vegetable oil?
Canola, Corn, Cottonseed, Soy, Sunflower, Safflower, Grapeseed, Rice bran.
ALSO TOXIC:?Refined Palm oil. (It?s not very high in PUFAs, but the refining is often more intense).
PLUS: Anything that says?hydrogenated?because it?s going to start with one of the above and process it further to generate trans fats.
Good Fats: Eat THESE instead!
UNREFINED LOW-PUFA FATS and OILS
Avocado oil, Butter, Coconut Oil, Duck Fat, Ghee, Lard, Olive oil, Peanut oil, Tallow, Sesame oil, Flax seed oil, Walnut oil, Almond oil, Macadamia nut oil
Also: Anything that says?cold pressed and unrefined.?It must say?unrefined!?If it says cold pressed?but is refined, it?s no good.
USE THESE FOR COOKING:
Almond oil, Avocado oil, Butter, Coconut, Duck Fat, Ghee, Lard, Macadamia nut oil, ?Peanut oil, Tallow
**When you go out to dinner ask what they are using to cook your food in and make sure they use the good ones above in order to avoid eating vegetable oil.
Hopefully this info will help prepare you when reading labels, cooking and going out to eat as well!
Have a great weekend!
Have you been told to cut back your salt intake?
Well, this common advice for the most part is wrong!!
The vast majority of us don?t need to eat low-salt diets. In fact, for most of us, more salt would be better for our health, rather than less.?
Eating more salt can help protect you from a host of ailments, including insulin resistance, diabetes, and even heart disease.
Sodium deficiency may also cause any of the following symptoms (1);
- Muscle weakness
- Poor appetite
Bias, bad research and billions of dollars resulted in the demonetization of both salt and fat (mentioned?last article) over the years.??Meanwhile, many of the real contributors to modern diseases (diabetes, high blood pressure, obesity…etc…) are from?overuse of refined carbohydrates and sugar?not SALT.
In?The Salt Fix, Dr.?James DiNicolantonio, Pharm.D?wants us to realize that salt plays a critical role when dealing with many modern diseases from sugar cravings to heart disease.?
“Most people are put on this low-salt diet and start having all these symptoms like muscle fatigue, muscle spasms, cramps and heart palpitations. They said their doctors ordered them to not add salt to their food because they have high blood pressure. Yet they were suffering from all these new symptoms ? symptoms of salt deficiency.? ?Truth is these people were severely dehydrated. They had low sodium levels in their blood. Within a few days of just upping their salt intake, all of these symptoms went away. Right there, I knew that this low salt advice was just not panning out in the real world.” Dr. James
Dr. DiNicolantonio, taps into decades of research and he illustrates ways in which salt could actually be a solution to many widespread conditions.?(here are some excerpts from the book)
- When we?restrict?our salt intake, our heart rate goes up, reducing our blood and oxygen circulation throughout our body and increasing the heart?s need for oxygen. Any one of these effects, all produced by a low-salt diet, could increase our risk of having a heart attack.
- “The Japanese and South Koreans live the longest, yet they consume the highest amounts of salt,” he says. “We know, even from a population perspective, it never made much sense to cut salt intake.”
- Low salt?intake stresses the kidneys and results in lower energy to avoid sweating. This could lead to weight gain.
- Evidence in the medical literature suggests that approx 80% of people with normal blood pressure (less than 120/80 mmHg) are not sensitive to the blood-pressure-raising effect of salt at all.
- Your salt status also directly controls your magnesium and calcium levels. If you do not get enough salt, your body not only starts pulling sodium from the bone, it also strips your bone of magnesium and calcium to maintain a normal sodium level.
- Your body drives you to eat several grams of salt every day to remain in homeostasis, an optimal state in which you put the least amount of stress on your body. But you could literally live the rest of your life ? and probably a much longer one ? if you?never?ingested another gram of added sugar.
What can you do to enhance your relationship with salt?**
- Get?your Minerals and Electrolytes levels tested (easy blood test)
- If you sweat profusely, either through exercise or?sauna use, or drink caffeinated beverages, you automatically will need more than usual.
- Eat good, health-promoting, unprocessed sea salt and ignore those who demonize one white crystal (salt) while giving the other (sugar) a pass.
- While I like pink Himalayan salt for its taste and micro-nutrient content, Dr. DiNicolantonio recommends Redmond Real Salt which, like Himalayan salt, is mined from an ancient ocean salt deposit.
- Add trace minerals to your water! I have been using ConcenTrace Mineral Drops.? Easy peasy 🙂
I hope this helps change your views on salt and how it has been misconstrued through the years!
Let me know if you have any questions.
Have a great weekend!
**“A few of us should be concerned about consuming and retaining too much salt, such as people who have the following conditions: Hyperaldosteronism; Cushing?s disease; Liddle syndrome. These folks should monitor and possibly limit their salt intake because they may be especially sensitive to the negative effects of sodium on their blood pressure. But even for these individuals, salt isn?t the main issue; if you treat the underlying disease effectively, you can treat the excessive salt retention.” Dr. James
Has a friend, doctor or nutritional authority told you to…
Cut your calories
Eat low fat foods and
Graze all day (eat 6-7 meals)
Well, I am here to tell you that that?the diet you were told to eat for the last 50 years was WRONG and does NOTHING TO CONTROL YOUR HUNGER!!??You did not fail, the diet failed you.
- Controlling hunger is crucial to weight loss.?The main reason we eat more calories is not lack of willpower, it?s hunger.? And hunger and satiety are functions of our hormones.??1
So the question to answer is?-?
- How do you reign in hunger??
Before I answer that let’s first address what’s wrong with the standard dietary advice you have been told all these years…
- By constantly eating less/cutting calories, you will?still be hungry.? This?will?take?a toll on you, day after day, month after month by slowing your metabolism and fighting against your true hunger hormones.? In the long term, it is the amount of hunger that determines how much you eat.? If you are less hungry, then you?ll eat less and you?ll be working with your body, not against it.
- By eating low fat foods, we don?t activate the satiety hormone, cholecystokinin, which will make us full.?1? Just try it yourself – eat steak and eggs (high in protein and fat) vs. eating low fat?white toast with low fat jam and orange juice (virtually no fat, no protein and processed food).? See which meal will create satiety and?hold you over till?lunch.
- One would think that eating 6 or 7 small meals per day will stave off hunger and prevent overeating.? That would be a big NO.??Mostly, it?s been promoted heavily by the snack food industry to make sure that people continue to buy their products. Up until the 1970s or so, people ate 3 meals per day ? breakfast, lunch and dinner. It was unusual to snack and not considered a healthy habit.? For example, the whole point of an appetizer is?to?make us eat more.? Eating a small, appetizing amount makes us hungrier, not less.?1
So in order to control hunger let’s do the exact opposite of what you have been told…
- Eat whole food meals by?not?counting calories and reduce?refined carbohydrates (bread, pasta, cereals, pastries).??
- Enjoy?natural fats and proteins during your meals to increase satiety.?(not low fat foods)
- Fast between meals – eating nothing can shrink your appetite.??(don’t eat 6-7 meals a day)
- Many people are frightened to fast because they think it will only increase their already out of control hunger.? The opposite is true and I can tell you from personal experience and?working with clients through?The Simple Intermittent Fasting Journal.??One of the most consistent comments after they start fasting, is how much their appetite has gone down. They always say, ?I think my stomach shrank?.? They?report feeling full by eating only half the amount of food that they used to.? Their stomach didn?t physically shrink, but their appetites sure did.
One more point:?An important hormone to be aware of is ghrelin – the ?hunger hormone? because it turns on our appetites, so you want to lower it.? Eating all the time does not turn off hunger and lower ghrelin.? The answer to turning down ghrelin is the opposite ? fasting.??Curious to learn more about your hunger hormone Ghrelin?? Click?here…
Bottom line:??Eliminate processed junk foods, eat satisfying meals (fats / grass fed protein) and use?intermittent fasting?to help regulate the hormones that control your appetite.?
Let me know if you have any questions.
Have a great weekend!!
P.S. – Recent Testimonial from Matt (client I worked with) who lost 20 pounds in 3 months!
Being active is an essential part of living a healthy life and being a member of?The Get Lean Club.
No matter how active you are?recovery?could be as important as the activities that you do!??It is something I take pretty seriously with my body and I want to touch on some old and new ways that can help you become your best self.
For the most part foam rollers (myofascial release), nutrient timing, rest and good?sleep hygiene?will do the job when it comes to recovery.?But if you are looking for alternative ways to recover faster and feel better.?Here are 6 recovery strategies that could work for you…
- Cryotherapy – You are only in the freeze chamber for 3 minutes with the temperature going as low as -160 degree Celsius 🙂 Most the healing takes place when you are done in the chamber and all the blood will deliver oxygen and nutrients to areas that need repair. (that’s me somewhat enjoying cryo:))
- Cupping?- This is a Chinese medicine practice that places small glasses on the body to create suction on the skin and tissue.?Increases circulation and produces an anti-inflammatory response.
- CBD?-?Cannabidiol (CBD) may reduce post-exercise inflammation while also help promote sleep which is?essential in recovery.
- Infrared Saunas?- This type of sauna elevates tissue temperature, which can increase circulation to promote recovery.
- Float?Tanks?-?Imagine being buoyant in approximately 10 inches of water in a solution of 1,000 pounds of magnesium sulfate, otherwise known as Epsom Salts!?This can be used for stress, pain relief, immune function and muscle recovery.?This takes a bit longer with 60-90 minute sessions.
- Yoga?- The range of poses and positions can help?increase mobility, balance and quiet your?mind from everyday life.
Most importantly, listen to your body and find a recovery practice that will help you increase the quality of your workouts, recover faster and hopefully avoid injury!
Have a great day!
P.S.?Your digestive organs need to recover as well!?Just another reason to start using the?Simple Intermittent Fasting Journal!!
As we age,?getting?aches and pains can become a daily occurrence!
Do you find this happening with your body??I have noticed this with my own body.
I am a pretty active weight lifter and love to golf but I am noticing now that my main goal is to avoid pain/injury?as much as possible.??Because there is nothing worse than having to take weeks off from activities we love!
So I am assuming most of you (members of?The Get Lean Club) can relate with this?!?
Well, I might have a solution that has nothing to do with getting shots, surgery or anything invasive.
Have you heard of Nightshades?
Nightshades are members of an enormous family of flowering plants. The ones that concern us in the Western diet mainly include:
- Tomatoes, (includes pizza sauce and anything with a tomato base)
- Potatoes?(not sweet potatoes or yams),
- Peppers?this means all peppers including chili/bell?peppers, habenero, cayenne pepper and paprika
- Goji berries (the new darling of the antioxidant crowd),
- Ashwagandha (an adaptogenic herb from Ayurvedic medicine),
- Cape gooseberries (not normal gooseberries), ground cherries and garden huckleberries (not blueberries)
It?s extremely easy to overdose on nightshades in our Western culture.?1
- Let?s say you have salsa on your eggs at breakfast, potato with your lunch, and eggplant with peppers along with other spicy dishes at dinner. This is a large amount of nightshades, eaten three times per day.
If you suffer from any of the list below these might be caused by consuming too many nightshades:
- joint pain and cracking,
- muscle pain and tightness,
- morning stiffness,
- poor healing,
- insomnia and gall bladder problems?
- heart burn or GERD?a lot of people already know they react this way when they eat peppers or tomatoes.
*For those of you who have tried ?everything? for your arthritis pain, and nothing has worked but haven?t tried to avoid nightshades, it?s something you should do.
Here are some ways to find out whether nightshades are causing your medical problems?
- Totally steer clear of all?nightshades for at least six weeks. Many people notice an improvement in their pain; sometimes it goes away completely.
- Eat as many nightshades as you can in one day and then watch for symptoms over the next two days.
What should you eat instead of Nightshades??2
- Sweet potatoes, yams and parsnips
- Fresh fruit like blueberries, grapes, orange slices and melon
- Spices like black and white pepper instead of red pepper
Clearly, nightshade vegetables are?not?universally dangerous.?Some people are more sensitive to them than others. Many of them have strong health benefits to offer the body.??However,?if you are suffering from symptoms that could be tied to nightshade sensitivity, taking the time to eliminate them from your diet and give your body a chance to recover might save a lifetime of pain and discomfort.?2
Have a great rest of the week!
To a healthier you,
How do I get Abs?? As a fitness trainer/health coach, it’s the #1 question I get from my clients!!
Most people think?their abs will suddenly appear doing sit ups/crunches!!?Not so much…
How about doing cardio?! ?That won’t help much either.
- In a 6 month study, subjects did 50 minutes of cardiovascular exercise 5 days a week, and lost no more weight than those who dieted only.?1
- In a 3 month study, women exercised at 78% of their max heart rate for 45 minutes, 5 days a week and lost no more weight than those who dieted alone!?2
Don’t get me wrong exercise (especially high intensity resistant training)?has many benefits -?
- better muscle tone,
- increased insulin sensitivity of muscles?3
- increased VO2 max (maximum?amount of oxygen that an individual can utilize during intense exercise)
- more strength
- stronger bone density and
- improved mental health
But in order to help get that six pack or show some abs it’s 80%…
- What you eat?- certain foods tend to raise insulin more than others and
- When you eat?- this topic is virtually ignored throughout obesity/weight loss literature both on the internet and in academic journals.
The good news is as a member of?The Get Lean Club?and if you are reading my emails or have committed to?The Simple Intermittent Fasting Journal?you understand the importance of both when you eat and what you eat.
Well, here are some quick tips as we approach the warmer weather!!
- Eat whole unprocessed foods (veggies, some fruit and foods that expire within a week)
- Stay away?from refined foods/sugars (pastries, sodas, desserts, cereals…etc…?:)
- Avoid artificial sweeteners (aspartame,?acesulfame K, saccharin, stevia, and cyclamate)
- Stress less (meditate or yoga),
- Sleep more (prepare for bed by avoiding your phone/computer at least an hour before bedtime)
- Use?Intermittent Fasting
- Avoid alcohol
- Drink water instead of soda (add a touch of Pink Himalayan Salt)
- Don’t snack between whole-food?meals
If this list is overwhelming pick one thing and stick to it until it becomes a habit and then move on to the next one.
It ‘s not going to happen overnight but taking these steps will get you on your way!
I am offering?FREE 15 minute consultations?to discuss your health goals and how we can work together to get you there!
Have a great Spring Break and let’s get you ready for summer!!
To a healthier you,