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Pagina 7

Lay Off Me ? I?m Starving!!

Who starred in this famous SNL skit?

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That is right!!?Chris Farley??

This term is way over used because most of us don?t know what true hunger is?

Hunger, most often, is?not a reflection?of the amount of food filling our stomach.

It?s a?learned?phenomenon.

We can become hungry for many reasons.

The?smell of a cookie?can create salivation, pancreatic fluid secretion and insulin production upon the expectation, not the actual delivery, of food.?Ok ? enough with the science?

There are infinite other possible?associations?with foods that make us ?hungry.?

If we consistently?eat every morning at 7:30am, then we develop a?conditioned response?to that time and become hungry. The same applies to lunch, dinnertime and snacks.

We become hungry merely because of the time, not any true intrinsic hunger. This is?learned?through years of association.

Notice?most children?refuse food early in the morning because they are simply not hungry.

Of course, big food companies?spend billions?trying to condition us to make the following associations:

  • Movies =?Popcorn + Sugary drinks
  • Ball Game =?Hot Dog + Beer
  • Watching TV, Attending a concert, Listening to a lecture =?eat, eat, eat?

In the modern industrialized world, we are?accustomed?to eating ?round the clock.

We eat when we are?happy, sad, bored, excited ,stressed out?etc?

Vending machines in every location possible. Starbucks or McDonalds on every corner.

I think you get the point?we are?bombarded?daily with images of and references to food.

So how can we defeat hunger conditioning?

Intermittent fasting?offers a unique solution.

By?randomly skipping meals?and varying the intervals at which we eat, we can break our habit of eating 3, 4, 5 or 6 times throughout the day.

We no longer become hungry simply because it is 7:30am or noon or we are at the movies?etc?

Have you ever noticed a day when you are?so busy you skip lunch?and keep going like nothing has happened.

You missed your?hunger cues?so your body used its?own?stored fuel (glycogen or fat) as energy. (this is normal)

The key with all this is to reconnect with the feeling of true hunger not by a conditioned response to a certain time or occasion.

We allow?our body?to tell us when it needs nourishment rather than eating by the clock or any other conditioned reason.

If your stomach starts to growl have a warm beverage like?black coffee or tea?and move on with your day.

Find a time?when you are busy?and it will be easier to do?

You will realize it is really not a big deal??

It?s all about balancing your fasting and feasting times!

Have a great day!

Brian

Don?t Eat Poison

And make sure your dog doesn?t either!

My dog?Louie?found and ingested?rat poison?and I had to take him to the ER. In a case like this they make him?throw up?and then give him?activated charcoal?to absorb the rest of the poison. It was scary but Louie should be?fine??

What?s the lesson from all of this?

1. Make sure you have rat poison traps that are locked correctly
2. Scan your whole backyard and double check everything (which I thought I did)
3. Even if poison tastes good don?t eat it

I thought since we are on the poison theme and it?s the end of the year I would list?my top 8 foods to AVOID! (no particular order and could probably find more)

8. Processed Table Salt?? not all salt is created equal ??avoid processed table salt?because it causes your body to retain fluids and most table ?salt? is?iodized?and puts people at risk for abnormally large thyroid gland and cause?thyroid-related autoimmune disorders.?Excess iodine in the diet can also lead to nausea, headaches and unhealthy hormone levels.?Use either Himalayan or Celtic Sea Salt

7. Margarine ? the?vegetable oils?used to make regular margarine?s today have a high concentration of polyunsaturated fats and the process of hardening those oils to create the more solid structure of margarine, known as hydrogenation, generates artificial trans fats. (that?s not good)?Use grass-fed Butter or Ghee

6. Kids Cereal?? i won?t get all sciencey (made up word :)) sugar, lots of processing, and artificial flavoring ??Try Go Raw Cereal Sprouted Granola

5. Microwave Popcorn ? The?bag?itself contains chemicals and with ingredients such as partially hydrogenated soybean oil, palm oil, salt and?TBHQ? stands for ?Tertiary Butylhydroquinone.? It?s a dead giveaway that you?shouldn?t be eating this, if food companies have to use an acronym for a long chemical name on the ingredient label.?Make your own?

popcorn ? here are the ingredients to one ? (Food Babe?s Super-food popcorn)

4. Fancy Coffee Drinks?? Now that the holidays are around the corner we see even more of these fancy drinks. What we don?t see is the?50 grams of sugarin them. These can be addicting because of the sugar and caffeine.?Just stick to the basic drinks and celebrate the holidays another way??

3. Factory Farmed Meat (and fish)?You are what?they?eat, and if the livestock or fish that you?re grilling up for dinner is fed hormones, drugs and anunnatural diet?grown using?chemical pesticides and fertilizers, that?s not good news for you!!?Eat grass fed meat and wild fish

2. White Flour (i.e. bagels, most breads, muffins and pastries) I know it?s tempting but once you stop eating it you will find that you won?t be tempted as much. White flour is really nothing more than?refined carbohydrates?and can contribute to weight gain. Enriched white flour causes your body to scream through the ride of a sugar high roller coaster. ??Use Ezekial bread, sourdough bread or bread you can see the grains.?

(or just avoid it all together??

1. Soft Drinks or Diet Drinks?? We all know this by now???Sugar, artificial flavoring?blah, blah, blah?Drink water, tea or black coffee

I could go on and on with this list but it?s all about taking?small steps?and eliminating these foods/drinks that can set you?off trackto reach your goals.

If you have a soft drink a?few times a year there is nothing wrong with thatjust make sure it is not a daily or weekly occurrence.

Bottom Line:?Don?t poison yourself or your dog??

Have a great weekend!

Brian

Are Counting Calories a Waste of Time

I have never looked at calories when reading labels.

Why? Because they mean nothing to me. Your body doesn?t really care that much either. Every client I work with I never bring up calories. It?s too tedious to count them anyway??

Some professionals believe that total daily caloric intake matters to weight gain.

Does the body have some mechanism to count calories? Does the body have sensors to detect calories??No and No??

Your body doesn?t give a hoot about calories.

Consider two foods of equal caloric value. On the one hand, you have a sugar cookie, and on the other is a plate of lettuce.?Calories are identical.?OK. So what? When you eat those two foods, does your body somehow measure these calories? No.

The metabolic effect of those two foods is?completely different.

  • The sugar cookie will stimulate insulin and no other satiety hormone
  • Lettuce will not stimulate insulin much and you will feel fuller.

To understand weight loss, we need to understand what our body??cares??about.

  • The answer is clearly not ?calories. The answer is??hormones?, predominantly?insulin.

Hormones run everything in our body

Our?body gains or loses fat?according to detailed hormonal instructions from our brain.

The rise and fall of insulin is the main stimulus to?weight gain.

So, foods that stimulate insulin are typically more fattening?(cookies). Those that do not?(broccoli)?are typically not fattening at all.

Since our body is?not likely to learn the language of ?calories?, we need to?learn the language of ?insulin?, by translating foods into insulin effect instead of calories.

We need to start using the common language of the body ??Insulin.

Have a great weekend!!

Let me know if you have any questions??

Brian

Is Breakfast Really That Important

Is breakfast really that important? ?It?depends?who you talk to?

Mainstream media and big cereal companies (e.g., Kellogg) have always stressed that breakfast is the most?important?meal of the day.

I would beg to differ.

Breakfast is the most?marketed?meal of the day. Why?

Because any company that convinces you to eat their cereal, bagel, or Pop Tart owns your breakfast, as most people eat the same breakfast daily.

nutrition | breakfast | fasting | Brian Gryn

Studies?show that due to our stringent breakfast routines, consumers have strong brand loyalty to certain cereals.

How about those?Tony the Tiger?ads that got tens of thousands of children to eat Frosted Flakes every morning for years?!

(I actually was one of those kids! Before I got into health.??)

Most breakfast cereals rank just behind cookies, candy, ice cream, and sugary drinks as a source of?dietary sugar.

Also, instant oatmeal and/or instant cream of wheat is highly processed as well.

So two questions:

1. Should we eat breakfast at all?

That is up to you? If you are eating something?processed?(bagel, muffin, pancakes, donuts, or pastries) or with large amounts of?sugar?(most yogurts or anything with??instant??in front of it) ? I would?avoid?breakfast, and have black coffee or green tea or?what I have.??

You can break your fast with a?healthy lunch?and save time in the morning.

Also, by skipping breakfast, you?balance?out your fasting and feeding times.

The human body is?designed?to go periods without food.

Most people think that eating first thing in the A.M. will give you the fuel to start the day, but your body has?plenty of left over fuel and?glycogen (when that runs out ? fat) stored inside of you.

Glycogen?is your most easily accessible energy source and can last for days.

If we?start eating?the minute we roll out of bed and do not stop until we go to sleep, we spend almost all of our time in a?fed state.

2. What do we eat for breakfast if you are going to have it?

Eggs?are a good choice, and you can get creative with how you make them (scrambled, omelette, sunny side up, etc.) and what you put in them (veggies, cheese, avocado, etc.).

Most importantly, avoid?anything processed or that you would throw in your?microwave. So no?bagel, muffin, or pastry with the eggs.

So the?bottom line?is that marketers and big corps want you to think that breakfast is the most important meal of the day, when it actually is just?another meal.

For a while, I was?convinced?as well, but after researching and skipping breakfast myself, I realized it wasn?t a big deal.

I had even more energy to work out and/or go to work all in a?fasted state.

Also, short-term fasting leads to?several changes?in the body that make fat burning easier. This includes?reduced insulin, increased?growth hormone, enhanced?epinephrine?signaling (adrenaline), and a small boost in metabolism.??

So figure out if?breakfast?is that important for you, and you will see that it?s not all it?s hyped up to be.

Have a great day!

Which Health Bar Should You Choose

A question I always get from friends, family, and clients is what bars should I buy to snack on?

It has gotten quite confusing going to the store and choosing from at least a dozen different bars.

The first question I would ask is do you have any allergies?

The second question I would ask is do you have any dietary restrictions (kosher, vegan, vegetarian, etc.)?

Health nutrition bars recommendation & review | Brian Gryn

The?quick and easy?way to tell which bar to choose is pick the bar with the?least?amount of ingredients and make sure you can?pronounce?each one.?Pay attention to the first ingredient because that has the highest % content in the bar

Avoid the following ingredients (these are just 5 common ones):

  1. Brown Rice Syrup (raises your blood sugar (high glycemic))
  2. Soy Protein Isolate (cheap and definitely NOT a high-quality protein)
  3. Sugar Alcohols ?(tough to digest and can cause gas, bloating, etc.)
  4. Agave Syrup (yep, has more fructose than high fructose corn syrup)
  5. Soy Lecithin (processed food additive that helps things stick together)

Bars I recommend:

LaraBar ? 6 ingredients ? Kosher ? Vegan ? Non-GMO ? Dairy Free ? Gluten Free ? larabar.com

Rx Bar ? 7 ingredients ???Non GMO?? ?? ??No Dairy?? ?? ???No Soy?? ?? ???No Gluten ? rxbar.com

Amrita Bars ? Solid ingredients ? Vegan ? Raw ? Gluten Free ? Soy Free ? Peanut Free ? Dairy Free ? amritahealthfoods.com

Youbars.com ? make your own bars! ?No excuses for bad ingredients??

Go Raw Bars ? 4-6 ingredients ? Organic and Sprouted (free of anything harmful) ? goraw.com

Hope this helps!

Eating the Low GI Way

There are so many ways to eat, that it?can all be very confusing!

I have found the most success helping individuals understand how foods affect the body through?Glycemic Index?and?Glycemic Load.

Nuts protein almonds cashews glycemic index | Brian Gryn

GI?measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods (70+) turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating, that it?s almost the same as eating table sugar. Low glycemic (0-55) take longer for your body to break down and will give you sustained energy (broccoli, apples, etc.).

But the GI won?t tell you how much carbohydrate per serving you?re getting.?Glycemic Load?measures the amount of carbohydrate in each service of food. Foods with a glycemic load under 10 are good choices ? these foods should be your first choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have a moderate effect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes. Try to eat those foods sparingly.

What if we just counted calories? Is every calorie equal? ?Let?s see?

Medium Chocolate Glazed Donut ? ? ? ? ? 195 calories
14 Halves of Walnuts ? ? ? ? ? ? ? ? ? ? ? ? ?185 calories

If we just went off calories these would be pretty equal. ?So why do we crash after eating a donut and have sustained energy after consuming walnuts?

It?s how these foods affect our blood sugar, which is based on the glycemic index and glycemic load of that food.

Let?s look at the same chocolate donut and walnuts. It?s a scale of 0-100.

Medium Chocolate Glazed Donut ? ? 76 GI (high) ? ? ? ? ? 24 GL
Walnuts? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?0 GI ?(low) ? ? ? ? ? ? 0 GL

So make sure you graze on low to med GI/GL foods to keep your blood sugar steady throughout the day. Also, adding high-quality protein helps lower the GI of the meal because protein has a 0 on the scale. If you want to search certain foods, go to?GlycemicIndex.com.

Feel free to?message me?with any questions??

The Paleo Diet Guide (no, you don?t have to hunt and gather your own food)

Our ancestors never ate Red 40, Yellow 5 or monosodium glutamate! Did your ancestors ever go hunting for bagels? ?I don?t think mine did even though I am Jewish.????Well that is the basis behind the Paleo diet. Eat whole, unprocessed foods that resemble what they looked like in nature. ?Here are the foods to avoid and what to eat if you are going to start eating Paleo!

Quick List of Foods to Avoid:

  1. Refined Sugar / High Fructose Corn Syrup
  2. Grains ? Bread, Pasta, Wheat, Rye?etc?
  3. Legumes ? Beans, Lentils, Soybeans, Peas, Peanuts?etc?
  4. Dairy ? Cream, Butter, Milk, Casein, Cheese, Whey, Yogurt?etc?
  5. Vegetable Oils ? Sunflower oil, Safflower oil, Soybean oil?etc?
  6. Artificial Sweeteners ? Aspartame, Sucralose, Acesulfame Potassium..etc..
  7. Processed Foods ? Anything labelled ?diet? or ?low-fat? or has many odd ingredients. (if you don?t understand the ingredients -stay away)

Foods to Eat:

  1. Meats ? grass-fed beef, lamb, chicken, turkey and pork
  2. Fish / Seafood ? Wild caught salmon, trout, haddock, shrimp, shellfish?etc..
  3. Eggs ? Preferably freerange
  4. Vegetables ? Dark leafy greens, kale, broccoli, peppers?
  5. Fruits ? Avocado, Strawberries, Blueberries, Grapefruit, Oranges?
  6. Tubers ? Sweet Potatoes, Potatoes, Yams , Turnips?
  7. Nuts / Seeds ? Almonds, walnuts, sunflower seeds?
  8. Healthy fats & oils ? Lard, tallow, coconut oil, avacado oil, olive oil
  9. Salts & Spices ? Himalayan salt, garlic, turmeric, rosemary?etc..

It?s really not too hard to maintain a Paleo diet and if you go out for dinner just order a meat or fish-based main dish and get extra vegetables instead of bread or rice. ?Make sure to have them cook your food in coconut oil, olive oil or lard.

Detox ? To Be Or Not To Be

It?s a term we hear a lot lately in the health world. ?So is it a fad or is there proof that detoxing can help the body heal itself.

Most people get scared when they hear the D word. ?Mainly because they think they will be spending most of their day on the toilet. ?(untrue : )?)

So ask yourself this question?do you take your car in for oil changes? ?I?m guessing you answered YES. ?Well think about your body doing a detox as an oil change for a car.

Let?s look at 5 Main Reasons for a Detox (or oil change)

1. Remove Toxins and Parasites

This sounds gross but your body stores toxins in tissues and organs which can result in metabolic and genetic changes. ?Also parasites can migrate to your blood, lymph, heart, pancreas, and joints causing illness which conventional medicine attributes to other illnesses.

2. Jump Start Weight Loss and Create Good Habits

Eating well is all about changing our behavior and developing better habits. ?Eating mainly veggies for a week helps your body and mind realize that you can do it past the detox period. ?This helps implement habits that could last a lifetime. ?Also a detox rids your body of toxins stored in your fat cells.

3. Slow Premature Aging (more car analogies)

Have you ever seen a car with rust? ?Or cut open an apple and it turns brown?

That is what happens to your body when attacked by free radicals causing stress oxidation. ?Detoxing helps rid your body of free radicals and heavy metals allowing your body to absorb nutrients and antioxidants (link to OPC-3?) to fight oxidative stress that slows aging.

4. Strengthen Immune System

The gut is where most illnesses are formed. ?If we are not eliminating (going #2) regularly (2-3 times a day) its a sign we might need to detox. ?This leaves us vulnerable to colds / flu and other illnesses.

5. Boost Energy

Sometimes you have to digress before you improve. ?The first 3 days of a detox you might lack energy but after that your body is able to recharge , rebalance and refresh resulting in heightened energy and feeling of inner strength and vitality. (no vigorous activity while on a detox)

5 Tips to Avoid Crawling Under Your Desk and Eating a Snickers

Bring Healthy Low GI Snacks (almonds, orange, apple, etc.)

No not GI Joe?I mean low Glycemic Index snacks. And yes you can find them at almost any grocery store. ?And no they are not super expensive.

The worst thing you can do is allow your blood sugar to drop during the day without having a healthy low glycemic snack at your disposal. ?Don?t rely on the office snacks because 90% of the time they will be junk (bagels, candy, etc.). ?All junk snacks do is spike your blood sugar and not give you sustained energy.

Drink water (boring but works!)

Roughly 60 percent of your body is made of water. Water will simply make you feel full and prevent from over-snacking throughout the day.

Go for a walk (with tight pants on)

Distracting yourself is a good way to avoid eating junk. ?Right when that co-worker tempts you with a cookie don?t even go close. ?Just go for a walk either in the office or preferably outside.

Chew gum (excessively loud)

Sometimes people eat out of boredom and having access to some solid gum will help take your mind off that bundt cake that is in your office????Sometimes just chewing anything will help do the job.

Make an announcement over the loudspeakers to your co-workers

When you become accountable to everybody (or at least the people next to you) you are less inclined to break your junk food rules. ?So tell them your intentions of not eating junk and see how you react.

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