Thursday, May 15, 2008

Have You Been Misled For Years and Years?

My friend and colleague, Vreni Gurd who's also a trainer and corrective exercise specialist, wrote an interesting piece on the food-guide and its relation to diabetes, artery damage and cardiovascular disease. I believe you will find it rather interesting.

One correction, Vreni stated in a later newsletter that she was mistaken about the cause of diabetes being impaired sugar metabolism when its more accurately the cause of impaired fat metabolism as shown to her by her cousin who holds a PhD in biochemistry and did his thesis on metabolism. To read that newsletter please visit


p.s. You have 1 day remaining to save! Registration for the May 26 Results Boot Camp is now open and if you sign up before May 16 at 8:15pm, you'll save $15. The camp is limited to 10 spots so make your way over to to claim yours!

p.p.s. If boot camp isn't your thing, maybe a your own exercise program is.

Upset because your clothes don't fit like they used to?
Concerned about your health?
Desperate as you've tried almost everything and nothing has worked?
Get a program that works!

I'm offering 50% off a physical assessment, 50% off a nutrition consultation, and a fr ee program until June 15, 2008. On top of that, if you refer a friend, family member, or coworker to me that signs up, I'll give you 2 fr ee personal training sessions for each referral as a thank you. Remember this offer is good until June 15, 2008. Contact me at

Enjoy what Vreni has to share below.


A Breakthrough On The Food-Guide Front

Finally, a chink in the armour, a crack in the wall, a miniscule hole in the dike! All the major disease associations collectively have been saying for years that we should be eating lots and lots and lots of grains - that grains are supposedly the most important part of a healthy diet.heart disease rates have climbed, diabetes rates have climbed, many kinds of cancers have climbed. Well, I am happy to announce that finally one association has put two and two together, and has broken ranks from the comforting solidarity of the other medical associations. Kudos to the American Diabetes Association for changing its food recommendations for Type 2 diabetics that need to lose weight. They are actually suggesting that lowering starchy carb intake for one year may be helpful. A rather meager start, but at least it’s something. Hopefully the American Medical Association, The Heart and Stroke Foundation, the American Heart Association, the US Food and Drug Admin, Health Canada etc. will see the light soon too. We have been following that advice for years, and

I think it takes a lot of courage to put out recommendations that go against the flow so I can understand why they may not have wanted to push the envelope further. But low carb for one year only??? In the context of diabetes, lowering starchy carbs should not be hyped only for weight control, but rather for lowering blood sugar, which is the bottom-line source of the problem in diabetes. Losing weight is the nice side benefit. One gets the feeling the ADA simply doesn't get it. The low-starch concept should be recommended for all diabetics, Type 1 or Type 2 (and all the rest of us too!) in order to control blood sugar. Eating a diet high in starchy carbs leads to high blood sugar levels, so more insulin is needed to transport the sugar into the cells. No matter how the insulin gets into the blood stream, whether it is injected, or whether the body produces it, whether diabetic or not, high insulin levels damage arteries. High insulin levels also lead to insulin resistance, so both sugar and insulin remain in the blood. High blood sugar levels are also very damaging to arteries as the sugar tends to glycate (caramelize). Damaged arteries need to be repaired, so cholesterol is dispatched to the area to plug the pits and tears, and so cardiovascular disease begins.

So, by reducing one’s consumption of sugar and starchy carbohydrates like bread, pasta, potatoes, corn, white rice etc., one reduces one’s need for insulin, which in turn leads to happier arteries and reduced insulin resistance. This is the way to AVOID getting Type 2 diabetes in the first place, and to reduce one’s risk of getting cardiovascular disease as well.

Type 1 Diabetics used to be taught (I’m not sure what they are taught today) that they should eat some starch at every meal so that the injected insulin has some sugar to bring down. I simply don’t understand that. Why eat sugar to match the injected insulin? Why not reduce the insulin injected to match a lower sugar intake? It seems to me that keeping insulin levels low is health promoting. I am not a Type 1 Diabetic, so I have not had to live with the daily job of pin-prick glucose metering, and trying balance eating with insulin injections. Maybe if I lived that life I would change my tune. But to me it makes sense to eat lots of above-ground veggies and sea vegetables that don’t turn into sugar in the body quickly, perhaps some legumes in moderation as they have more protein than grains do, and pasture fed meats, full-fat dairy, free-range poultry, and wild seafood. Contrary to Type 2 diabetics who are frequently overweight, losing too much weight may be a concern for Type 1 diabeticsmacronutrient ratio recommended by one's metabolic type. I would think that a diet that naturally keeps keeps blood sugar stable would require less insulin to be injected, which would not only improve health, but also the pocketbook. who tend not to be overweight, so they may not want to lower starch consumption. The counter to that would be to replace the starch with larger amounts of the other foods in the

Related tips
Blood-sugar regulation
Insulin, our storage hormone
Type 1 diabetes - a new discovery
Another “healthy heart guide” that got it wrong

American Diabetes Association Nutrition Recommendations and Diet Interventions for Diabetes: A Position Statement Diabetes Care, Vol. 31, Supp. 1, Jan. 2008.

David Mendosa ADA endorses low-carb for weight loss My Diabetes Central.Com, Dec. 27, 2007.

Washington Diabetes Group Backs Low-Carb Diets Friday, December 28, 2007.

Amy Tenderich The ADA and The Great Carb Debate Jan. 2008.

Thomas DE et al. Low glycaemic index or low glycaemic load diets for overweight and obesity. Cochrane Database Syst Rev. 2007 Jul 18;(3):CD005105.

Nansel TR et al. Effect of varying glycemic index meals on blood glucose control assessed with continuous glucose monitoring in youth with type 1 diabetes on basal-bolus insulin regimens.Diabetes Care. 2008 Jan 17 [Epub ahead of print]

Riccardi G et al. Role of glycemic index and glycemic load in the healthy state, in prediabetes, and in diabetes. Am J Clin Nutr. 2008 Jan;87(1):269S-74S.

Wolever TM et al. The Canadian Trial of Carbohydrates in Diabetes (CCD), a 1-y controlled trial of low-glycemic-index dietary carbohydrate in type 2 diabetes: no effect on glycated hemoglobin but reduction in C-reactive protein. Am J Clin Nutr. 2008 Jan;87(1):114-25.

Ma Y et al. A randomized clinical trial comparing low-glycemic index versus ADA dietary education among individuals with type 2 diabetes. Nutrition. 2008 Jan;24(1):45-56.

Hermansen ML et al. Can the Glycemic Index (GI) be used as a tool in the prevention and management of Type 2 diabetes? Rev Diabet Stud. 2006 Summer;3(2):61-71. Epub 2006 Aug 10.

Maria Kalergis, MSC, RD1,2 et al. Impact of Bedtime Snack Composition on Prevention of Nocturnal Hypoglycemia in Adults With Type 1 Diabetes Undergoing Intensive Insulin Management Using Lispro Insulin Before Meals: A randomized, placebo-controlled, crossover trial Diabetes Care 26:9-15, 2003

Copyright 2008 Vreni Gurd

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Saturday, May 10, 2008

The 4 Exercise Keys To Looking The Way You Want

Are you by habit following the 4 exercise keys to get the body and results you want?

To be honest most people aren't.

Why? 2 reasons.

1. Ignorance
2. Too much effort

They either don't know what to do or feel its too much effort.

I understand completely with the latter as I don't always feel like exercising (as strangely as that may sound to you) let alone doing the exercises that are necessary to get me the results that I want, but I do them anyway.

Wouldn't you rather have to work a little harder and get the results you so desperately want then take it easy on yourself month after month and look and feel the same month after month?

I know I would.

And as I teach in my seminars, the workouts don't have to be long (in fact that's far from ideal), just effective.

If you incorporate the 4 exercise keys (with a proper nutrition plan) on a consistent basis, you WILL get results...guaranteed!

What are the 4 keys you ask...

#1 - Use Moderately Heavy Weights
Choose a weight that will limit you to 10 repetitions. Over time we'll want to change this but this is a good place to start. Save 1 rep in the tank. What I mean by this is do as many as you can (if you can do more than 10 increase the load) with good form and posture, but don't go to your utter maximum, save 1 good rep. So if you can perform a squat with 20 pounds for 10 reps and that 10th rep is your absolute maximum that you can perform with GOOD FORM, just perform 9.

#2 - Use Multi-joint Exercises
This would include squats, push-ups, seated row, dumbbell row, lunges, step ups, etc. These exercises require more than one joint to be used at one time. One of the reasons why this is effective is that these types of exercises will require a lot more muscles to be recruited to perform the movement, therefore more calories will be burned during the exercise, therefore your metabolism will have to elevate leading to an increased caloric burn for hours and hours AFTER you finish, and probably best of all, it'll save you a whole bunch of time in the gym since you won't have to do that much to get the effect you are going for.

#3 - Use High-Intensity Intervals
Don't let the words "High-Intensity" scare you as its all subjective. What's high-intensity for me will be different than what it is for you. So don't think you have to sprint your heart out on a treadmill to get good results. I don't even let most of my clients sprint for the simple reason that most people can't handle and properly absorb the impact forces from each foot strike to minimize joint stress and injury. (Side note: if you know of someone that does a lot of running have them visit for a simple program that they can follow to help strengthen their muscles and create more stability in their joints so they can handle the stress from running). Start with a stationary bike. Warm-up for 3 minutes or so if you haven't just finished exercising, then increase the tension to an 8 out of 10 subjective level of intensity for 30 seconds and then decrease the tension to a 3 out of 10 subjective level of intensity for 60 seconds. That's 1 round. Complete 3 rounds, 3 times per week to start with.

#4 - Use Variety
If you want to CONTINUE seeing results with your exercise program, you need to change the program every 4 weeks. Doing the same thing, the same way, with the same loads will keep you looking the same. The changes don't have to be drastic. For instance, take our squat example from #1. If you continue to perform the squat with that 20 pound dumbbell at 9 reps every week, your body will not continue to change as it has already adapted to that particular stimulus. A simple change that I talk about in my seminars is try challenging yourself the next time you perform that same exercise by either doing 1 more repetition or using a slightly heavy load. That is enough change to cause the body to increase the metabolism to make the necessary adaptations to this new stimulus. These are the mini changes within a program that keep results coming.

So make these 4 keys, habits in your exercise program and you'll begin to look the way you want!


p.s. Registration for the May 26 Results Boot Camp is now open and if you sign up before May 16 at 8:15pm, you'll save $15. The camp is limited to 10 spots so make your way over to to claim yours!

p.p.s. If Boot Camp isn't your thing, then let me know as I'd be more than happy to put together a program for you that can help you look the way you want. Programs can be put together so you can either perform them on your own or with me.

p.p.p.s. If you would like me to give a presentation at your business or group, please contact me at or 604-626-2342. Tweet This