Sugar Addiction Detox 101

By Debra Pivko

Sugar, sweet sugar—a delightful minute on the tongue in exchange for what feels like a lifetime on the hips. But weight gain isn’t the only consequence of eating too much sugar. Ready for the not-so-sweet truth?

Overconsumption of processed sugar can contribute to a number of conditions, including tooth decay, type 2 diabetes, hormonal imbalances, overgrowth of candida yeast, chronic fatigue, more severe PMS symptoms, anxiety—and yep, even wrinkles. On the other hand, if you start to cut sugar out of your diet, you can shed excess weight, increase your energy, improve your concentration, improve your moods, and possibly steer clear of diabetes. Ready to kick-start your sugar detox? To help you out, I’ll let you in on some reasons why we get addicted and how to read food labels for hidden sugars. I’ll also give you some tips on how to start your sugar detox so you’ll have a much better chance at living a long, vibrant, and disease-free life.

Why we crave sugar. According to AskDrSears.com, “Sweets trigger an increase in the hormone serotonin—a mood-elevating hormone. The body and brain get used to this higher level of serotonin and even depend on it for a sense of well-being. So when our serotonin level dips, (we dip) into the (sweets) to ‘correct’ the situation.” According to the Web site, sweets also “trigger the release of endorphins . . . the brain’s natural narcotics, helping you to relax when stressed.”

You’ve probably noticed that although sugar gives you an initial high (a rapid spike in your blood sugar), you crash several hours later, leaving you wanting more. It’s because sugar takes away more energy than it gives. Eventually, you find yourself exhausted, anxious, and moody. I know I’ve definitely experienced this crash too many times.

Is the sweet taste worth the unpleasant effects? Think gaining weight is the only negative effect of consuming too much sugar? Nancy Appleton, PhD, author of

Lick the Sugar Habit, describes some surprising ways sugar intake can negatively affect your health:

Suppresses the immune system’s defenses against bacterial infections
Increases the risk of blood clots and strokes

Contributes to hyperactivity, anxiety, depression, and difficulty concentrating

Can lead to hypoglycemia, kidney damage, an elevation in harmful cholesterol, cardiovascular disease, and tooth decay

Helps speed the aging process, including wrinkles and gray hair

The list goes on . . .

Make the decision to detox from sugar. The first step in breaking a sugar addiction is making the decision to stop eating it completely for at least a few days to start to get it out of your system. While it’s usually best to make dietary changes gradually, sugar has the unique ability to inspire cravings that are refueled every time you give in to them. The only way to break the cycle is to stop feeding the fire. Then your cravings should subside substantially. Continue to resist large amounts of sugar and actively avoid situations that cue you to eat sweets. And whether you’re at work, at home, or at a party, just because a cookie is sitting out on a table in plain sight, that doesn’t mean you have to eat it.

Ask yourself why you’re eating sugar before you put it in your mouth. Are you eating out of habit? Because of circumstance? For a special occasion? Because everyone else is? Watch yourself like a lab rat. Begin to face your truth by keeping a food journal. I like to jot down what drives me to eat sugar, when I crave it, where I eat it, why I want it, and how I get it. For example, do you pop up out of your desk chair in search of cupcakes the second you hear people at the office singing “Happy Birthday”? Journaling can be helpful preparation for stomping out your sugar habit by making you aware of why you’re eating it.

Begin to eliminate sugar from your diet. For thousands of years, people ate whatever sugar occurred naturally in their diets, and it didn’t seem to be a problem; it was a treat. Registered dietician Becky Hand reports that the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day (about 25 percent of the average person’s daily caloric intake), and that sugar alone adds up to almost 500 extra calories each day! Our bodies simply weren’t designed to handle this massive load. The American Heart Association recommends that added sugar should be limited to no more than 6 to 7 percent of your total calories (not including naturally occurring sugars found in fruit and dairy products.) To put this in perspective, if you eat 1,200 calories a day, you should limit your intake to 21 grams of sugar per day. That’s the equivalent of about 6 ounces of low-fat fruit-flavored yogurt or one 8-ounce glass of orange juice.

To begin eliminating sugar from your regular diet, simply cut out foods with sugar, white flour, and high fructose corn syrup—including cakes, cookies, pastries, and most desserts. It’s okay to have a dessert or sugary snack on occasion, but make sure it’s not your main dish. Although sugar is generally found in desserts, added sugar can also be found in your main and side dishes, and even sauces. Look closely at the labels of processed foods, cereals, and sauces—like ketchup, barbecue sauce, spaghetti sauce, peanut butter, and dressings. You can usually find nutritious alternatives with less sugar that taste just as good.

If you’re a Team Beachbody® Club member, you can get a personalized, balanced online meal plan to ensure that you’re getting the proper nutrition you need to meet your health goals. You can even use the food analyzer to search for the nutritional makeup of various foods, so you’ll know which ones are high in sugar and should be avoided.

Eliminate hidden sugar. As you begin to decode ingredient labels, it’s really important to know all the other words for sugar and sugar alcohols. Here’s a hint: Look for words that end in “-ose.”

Agave nectar/syrup
Cane juice crystals
Cane sugar
Caramel
Corn syrup
Corn syrup solids
Carob syrup
Dextrin
Dextrose
Fructose
Fruit juice concentrate (apple, grape, or pear)
Galactose
Glucose
High fructose corn syrup
Honey
Lactose
Maltose
Malt syrup
Molasses
Sorbitol
Sucrose

Trick your taste buds. Using spices and herbs can trick your taste buds into thinking you’re eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla, or other sugar-free flavors and spices to your coffee, cereals, or other dishes and drinks that could use an extra kick.

Eat a healthy breakfast. What you eat for breakfast will actually influence your food choices for the next 12 to 15 hours, and influence your energy levels, moods, and overall sense of well-being. Dr. Joe Klemczewski, PhD, explains that eating a healthy breakfast balanced between lean protein (like egg whites) and slower-digesting complex carbohydrates (like oatmeal) will help you have good energy throughout the day, stabilize your blood sugar, reduce cravings, and make wiser food choices. Typically, your blood sugar is at fasting levels when you wake up in the morning. If you start the day off with a muffin and a latte, you’re choosing to ride the roller coaster for the rest of the day. If, on the other hand, you begin your day with a veggie omelet and fruit or some oatmeal, you’re opting for a balance of foods that will be absorbed at a slower rate. Then you’ll have a steadier flow of blood sugar that’s far easier to keep balanced than if it were fueled by a muffin, a bagel, or a cup of coffee dosed with sugar and cream.

Eat throughout the day. The best way to avoid impulse eating when you’re overly hungry is to eat several small meals, spaced throughout the day. This will keep your blood sugar more stable than eating the traditional two or three large meals spaced farther apart from one another. Schedule your meals around your body’s needs rather than around your to-do list if you can. You’ll find it much easier to stop eating once you’re full; to make smart food choices from a rational, calm place; and to maintain even moods and energy levels. Eating balanced meals is essential for getting real satisfaction from what you eat and leaving cravings behind. For most people, this means approximately 50 percent of your meal should be vegetables or fruit, and the rest should be split between protein (beans, meat, dairy, etc.), grains, and a bit of oil or other fat. However, everyone’s a little different, and you should experiment to find what works best for you.

High-fiber foods fill you up—yet they bring less fat to the table, says Barbara J. Rolls, PhD, the Guthrie Chair in Nutrition at Pennsylvania State and author of The Volumetrics Weight Control Plan. Plus, eating high-fiber foods allows you to eat a higher volume of food while ingesting fewer calories. It’s a concept called “energy density”—the number of calories in a specified amount of food, Rolls explains. Some examples of energy-dense foods are: apples (skin on) and bananas, avocados, flax meal, and kidney beans.

Find alternatives for when you have a craving. Make sure you find alternative foods and activities that you actually enjoy. If they aren’t satisfying, you’ll eventually abandon them for your old habits. When I’m craving something sweet yet healthy, I usually go for either low-fat Chocolatey Cats Cookies (for People) from Trader Joe’s® (only 9.9 grams of sugar per serving) or chocolate Shakeology® (only 9 grams of sugar)—that’s not bad for a sweet treat. Yep, I’m a sucker for chocolate, but I can still enjoy the taste without overdosing on sugar!

This Article is by BeachBody however, I have Shakeology and it is the S**t! 🙂

How To Go From Coach To 5K

Like all exercise, the key to reaching your goals is gradual progression. If you’ve never run a day in your life, start today and within a few months you’ll be running upwards of several miles daily.

Always have a light snack about 15-30 minutes before you run. The less time you have before your run, the lighter your snack should be. A bowl of nutritious cereal, or a piece of fruit will do; it should give you energy without making you sluggish.

Drink a large glass of water within the same time frame before you run. Drink enough to stay well hydrated, but not so much that you’ll cramp.

Always stretch. Whether it’s your first time or not, your legs will move farther and ache less if you stretch before and after your run.

Start small. Don’t be a hero. Set your goal to 10 minutes total. Warm up by briskly walking for a minute, and then jog for 30 seconds. After the 30 seconds, briskly walk for another minute and then jog for a minute. Alternate this cycle for 5 or 6 times, and cool down with a brisk walk and stretch.

Build your endurance by changing the cycles: Expand your jogs and decrease your walks until you are jogging for 10 and 20 minutes at a time; before you know it, you’ve run your first 5k.

Principles of Intermittent Fasting.

Posted Apr 14 2013 by Ben Strutt in All Articles, Featured Articles, Nutrition with 0 Comments

Image- © Romanl | Dreamstime Stock Photos &Stock Free Images

What is it?

‘Fasting’ is not new; it is an important part of medical research and is also associated with some religious principles. When trying to apply fasting to the fitness world many look on with horror because it goes against many of its most important principles, namely, that in order to build a great physique, a meal frequency of ‘little and often’ is necessary.

Challenging the ‘Little and Often Rule’:

What is wrong with feeling hungry and craving food?  Feeling hungry is a natural response from our body telling us to eat.  Fasting for periods of time creates a need to eat, and eat big!  If eating big is necessary to satisfy hunger it should be encouraged, especially after a long fast.  In bodybuilding circles, we often see die hard lifters with their bags crammed full of carefully labelled plastic boxes filled with fish, steak, veggies, rice etc, all to be eaten at specific times (generally every 3 hours), with no room for deviation. There is nothing wrong with this approach, it shows dedication many others do not possess.  However, it does create a mundane lifestyle, controlled by macronutrients and the clock, leaving little room to enjoy food.  Intermittent fasting releases an individual from such an approach, which may actually feel liberating.

The notion that eating every three hours increases your metabolic rate and controls blood glucose is not necessarily accurate.  Metabolic rate is more likely to be affected by your level of muscularity, your age and your hormone interaction. Also, sleep, stress, daily activity and size of meal all contribute to how hungry we feel and thus how we control blood glucose levels.  Eating regularly is far further down the scale in terms of effectiveness.

The Benefits of Intermittent Fasting:

Always Feel Satiated.

One major advantage of intermittent fasting is the ability to consume less calories overall to induce a calorie deficit, yet still be able to indulge in large, satiating meals, when the time comes to eat.  A regular complaint is the mundane ritual of eating multiple meals of low calorie dense foods, which provide no satisfaction and leads to poor compliance.  In the case of intermittent fasting, after a long fast, an individual can feast on a large meal without fear of over-consuming on daily calories, an important psychological component.

Intermittent fasting can enhance fat burning.

When the body is devoid of food for long periods it turns to alternative fuel sources.  Once previously stocked glycogen stores are diminished, stored fatty acids are more likely to be burned for energy.  Furthermore, extended fasts, lasting ten plus hours, enhance effects of cardiovascular training on utilising fatty acids for fuel.

Intermittent fasting can assist with muscle building.

After a fast the body is primed to receive a rush of nutrients to replenish muscle glycogen and is highly sensitive to insulin. At meal times after a long fast, a muscular individual can consume huge amounts of carbohydrate foods with little fear of digested glucose being converted to fat.  Similarly, the corresponding large insulin response will increase uptake of protein (and other supplements taken at this time, e.g. creatine), creating a large anabolic response, further enhanced following an intense training session.

Putting it together – How to Intermittent Fast:

The Key Principles:

• Advocates of intermittent fasting suggest fasting between 7pm in the evening to 1pm the following day. This is followed by a big lunch meal and two further meals before 7pm comes round again, with a training session somewhere between meals.
• Others adopt a 24 hour fast which is more dramatic. Anything longer than 24 hours is probably detrimental to the cause and your health.
• Remember, this is ‘Intermittent fasting’; meaning there will come a time when you can eat and eat big – a great incentive to stick to the plan during the fast.
• What to have during a fast – Zero calories – this is a fast remember!  Coffee, teas (no milk) and zero calorie energy drinks are permitted but be cautious not to have too much, especially in the absence of food.  Ensure you drink plenty of water as you will be devoid of any water you usually obtain from foods.
• Eat big when you eat!  If you listen to your body, it will tell you to eat big here.  This is no time to skimp on calories. However, ensure you do not exceed your daily calorie requirement. Choice of food here is more relaxed but it would be beneficial to consume a decent amount of fruit and vegetables, a quality calcium source and some high-fibre carbohydrates to maintain health.  Also, ensure you consume complete protein sources and that meals are both calorie and nutrient dense.

A word of caution:

An intermittent fast is not a gentle change from a regular diet if practiced to its fullest.  You should only adopt this approach if it fits with your lifestyle.  Below outlines considerations for intermittent fasting applicable to a student:

• Intermittent fasting must be planned to suit your needs.
• It requires a degree of adaptability – Increase your fast period gradually.
• Ensure that when you eat, you obtain essential vitamin, minerals and fibre to maintain good health.
• Stay hydrated throughout.
• If you play sport, tailor your fast so eating periods coincide with the time either side you are on the field.  For example the stated 7pm to 1pm fast may work here as majority of sporting fixtures are during the afternoon.  However, if you find your performance hindered or you are at risk of injury, then consider a different dietary approach.
• Fasting interferes with cognitive functioning.  For a student this could be problematic during coursework and exam periods. In this case, a gradual approach to adapt to the fast will assist in making it more manageable.

By Ben Strutt; MSc, PGDip, BSc (Hons).

Ben Strutt holds a Masters Degree (MSc) in Sports Nutrition where his research focussed on the effects of weight-management intervention on skeletal muscle mass among severely obese children. The MSc also furthered his interest and knowledge in sports specific nutrition and the science behind supplementation. Alongside this Ben has a BSc (Hons) in Sport and Exercise Science and a Post Graduate Diploma (PGDip) in Applied Human Nutrition. This allowed Ben to develop his knowledge of the relationship between diet and disease and learn about worldwide nutritional issues, such as poverty and malnutrition. Having previously worked as a PE teacher, Ben is a regular contributor to nutritional media and also has plans to set up a nutrition consultancy in the future.

Principles of Intermittent Fasting.

Epic Bodybuilding Meal Prep

via Fit Men Cook.

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Six crucial things to watch out for when buying vitamins and

By Ethan A. Huff

(NaturalNews) Not all vitamins and dietary supplements are the same. Many popular supplement brands, in fact, contain artificial additives, synthetic flow agents, chemical colorings, and even imitation vitamin compounds that your body does not recognize and cannot fully process. So how can you know whether or not the vitamins and supplements you buy are safe and effective? Here are six helpful tips on what to watch out for when buying vitamins and supplements.

1) Synthetic vitamins. There is a big difference between the natural vitamins found in food and the so-called vitamins added to many popular dietary supplements. Whole-food based vitamins are uniquely bioavailable, and occur naturally in foods, plants, and herbs. Synthetic vitamins, on the other hand, are produced in a laboratory, and may be derived from toxic sources such as coal tar and petroleum.

How can you know the difference? Synthetic vitamins are typically listed on ingredient labels by their isolated names — ascorbic acid (vitamin C), riboflavin (vitamin B2), and dl-alpha tocopherol acetate (vitamin E) are all examples of synthetic vitamins commonly added to vitamins and supplements, including multivitamin formulas. Stick with whole food-based vitamins and supplements, including those that clearly delineate their being derived from plants or other natural sources.

“In addition to being synthetic, isolated vitamins are missing all their naturally occurring essential synergistic co-factors and transporters,” explains the Organic Consumers Association (OCA). “A synthetic vitamin can stimulate a cell’s metabolism, but it cannot upgrade or replace the cell’s components with superior, better quality elements. The results? A degraded cell.” (http://www.organicconsumers.org/nutricon/qa.cfm)

2) Magnesium stearate. Believe it or not, many supplements, including those made by more reputable brands, contain a flow agent additive that, over time, can actually block the absorption of nutrients into your body. This ingredient is known as magnesium stearate, and regular consumption of it is linked to the development of a harmful “biofilm” in the intestines that may cause digestive problems.

Despite having the word magnesium in its name, magnesium stearate is not a source of nutritive magnesium. The only reason why supplement manufacturers add the chalk-like substance to their products is to make them easier to process through manufacturing equipment. But the long-term health consequences of ingesting magnesium stearate may not be worth the risk.

3) Titanium dioxide. Another unnecessary additive found in many supplements, titanium dioxide, which is often used as a pigment in vitamins and supplements, comes with its own set of health risks. An untested nanoparticle powder made from titanium bits, titanium dioxide has been linked to causing autoimmune disorders, cancer, and various other diseases. Besides the fact that it belongs to a class of particles known to cause cell damage, titanium dioxide serves no therapeutic purpose whatsoever, which means it does not belong in a health supplement.

“Titanium dioxide has recently been classified by the International Agency for Research on Cancer (IARC) as an IARC Group 2B carcinogen ‘possibly carcinogen[ic] to humans,'” explains the Canadian Centre for Occupational Health & Safety on its website. “This evidence showed that high concentrations of pigment-grade (powdered) and ultrafine titanium dioxide dust caused respiratory tract cancer in rats exposed by inhalation and intratracheal instillation.” (http://www.naturalnews.com/027000_titanium_dioxide_vitamins.html)

4) Artificial colors. Though not as common in more reputable vitamin and supplement brands, artificial colors are still present in many mainstream supplements. The Pfizer-owned brand of supplements marketed as Centrum, for instance, contain toxic coloring agents like FD&C Blue No. 2 Aluminum Lake and FD&C Red No. 40 Aluminum Lake, both of which are potential neurotoxins. Even children’s vitamins like Flintstones Complete contain these and other toxic coloring agents. (http://www.greenmedinfo.com)

5) Genetically-modified organisms (GMOs). If your vitamin or supplement formula contains ingredients like maltodextrin, citric acid, dextrose, vegetable-based fillers, sugars of any kind, or even synthetic vitamin C (ascorbic acid), chances are it also contains GMOs. Unless specifically stated on the bottle as being GMO-free, a vitamin supplement that is not whole food-based more than likely contains ingredients derived from GMOs.

Soybean oil is often used as a filler in gelcap-based supplements, and is a common source of GMOs. Vitamin E is another common GMO additive typically derived from soy, more than 90 percent of which is of GMO origin in the U.S. Other common GMO ingredients, unless otherwise labeled, include soy lecithin, inositol, choline, vegetable oil, and vegetable cellulose. (http://www.responsibletechnology.org/docs/Non-GMO-Shopping-Guide.pdf)

6) Irradiation. The U.S. Food and Drug Administration (FDA) currently prohibits the use of irradiation as a sterilizing protocol for dietary supplements. But this does not mean that every raw ingredient used in dietary supplements is free of irradiation, as suppliers have been caught in the past illegally selling irradiated raw materials. A European Commission study from back in 2002, for instance, found that nearly half of all dietary supplements tested in Europe contained ingredients that had been illegally irradiated. (http://www.nutraingredients.com)

Since most supplement manufacturers will insist that their products are not irradiated, the best way to know for sure is to ask a company directly whether or not it tests and verifies the integrity of all its raw ingredients. If it does not, urge the company to do so and ask for test results.

Sources for this article include:

http://www.draxe.com

http://www.optinutri.net/supplements.html