Your Primary Fat Loss Enemy: The Definitive Guide to Sugar

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As mentioned in a previous post that insulin is the primary hormone we need to control if we're going to have any sort of success when it comes to lose weight, keeping it off and looking and feeling the way we want. Well I've finished reading that great book that one of my trainers lent me (thanks James!) that I mentioned to you before called The Primal Blueprint by Mark Sisson (MarksDailyApple.com) and I wanted to share with you what he says to say about sugar, its different types and the impact it how on insulin (there's that hormone again) and weight gain.

When it comes to weight/fat loss it's all about INSULIN (if you haven't read that one I highly recommend you do so you gain a greater understanding of it)! And when it comes to controlling insulin and its impact on weight gain, its all about SUGAR! If you've been struggling to lose weight this WILL really help in understanding what's going on. Let's delve into this a little deeper.

Buckle up. [Again as mentioned last post, if I harp on any particular food you enjoy; there's no need to worry as I won't say you can never eat that food again (sounds like a mild form of torture) as you can enjoy ALL your favourite foods on your Cheat Day once per week as outlined in my Unstoppable Fat Loss Nutrition System. (For those who don't know the premise behind a Cheat Day its part of my nutrition program and its necessary to keeping your metabolism elevated and your body in fat burning mode as strange as it sounds...it works!)]

Your Primary Fat Loss Enemy: The Definitive Guide to Sugar


You’d think this post would come with a blaring alarm, flashing strobe light or at least an ominous gong. Sugar, after all, gets little welcome around these parts. It’s on one hand a dastardly devil, shameless snare for many a man, woman and child. Beyond this luring, ignoble reputation, however, you’ll find (as is so often the case in life and biology) the story is a bit more complicated – and compelling – than the proverbial black hat. Sugar comes in many forms of course, and each of these leaves a certain amount of damage and destruction in its path. Yet, what do we do when sugar naturally accompanies some of the healthiest fare out there? Do we forgo it altogether when a touch ties an otherwise good Primal recipe together? Are the typical substitutions any better when we choose to use a sweetener? We’ve covered the artificial options in the past, but today I’ll give several natural varieties of sugar their due – the obligatory facts, the practical details and a final Primal analysis.

Why Avoid Sugar?

How could I possibly talk sugar without the warning? If you’ve spent any time around MDA, you likely know the drill. Despite its beloved place (not to mention omnipresence) in our culinary culture, sugar offers the following gifts that keep on giving:

* Sugar stimulates a physiological stressor-reaction cascade that provokes adrenaline and cortisol release and thickens the blood.
* Sugar effectively disables your immune system by impairing white blood cells’ functioning.
* Sugar decreases your body’s production of leptin, a hormone critical for appetite regulation.
* Sugar induces significant oxidative stress in the body.
* Sugar appears to fuel cancer cells. (Check out Free the Animal for much more on the cancer connection.)
* Sugar promotes fat storage and weight gain.
* Sugar disrupts the effective transfer of amino acids to muscle tissue.
* Sugar intake over time spurs insulin resistance, subsequent Type II diabetes and the entire host of related health issues like nerve damage and cardiovascular disease.

Yes, sugar is one insanely powerful drug. Addictive, to boot.

Different Types of Sugar

Public service message aside, let’s get into the nitty-gritty now. Chemically speaking, there are different kinds of sugar. The natural sweeteners and sugary foods we eat contain varying proportions of these. Let’s look at a few of the most common forms.

Glucose

Glucose is the cornerstone of most carbohydrates. It’s a monosaccharide that often combines with and creates other forms of sugar (e.g. sucrose, lactose). In plants, glucose is formed through photosynthesis and stored as starch. In our own bodies, glucose is a precursor for (and product of) glycogen. It’s the common currency of carb-based fuels. In fact, our bodies manufacture glucose (through gluconeogenesis) when our blood levels get too low. Dextrose, a common isomer (same formula, different structure) of glucose, is also referred to as dextroglucose or glucose. Insulin directs glucose processing in the body when blood glucose is already sufficient or high. Glucose supply can be routed to cells throughout the body (e.g. brain cells, red blood cells, etc.) and used right away for energy, or it can be condensed and stored in both the liver and muscle as glycogen for later use. Maltose is a disaccharide joining two glucose molecules. Although it is significantly less sweet (about half of glucose’s sweetness), it is metabolized in the same way glucose is.

Fructose

Then there’s fructose, which is an isomer of glucose. It’s also called crystalline fructose, laevulose/levulose, or fruit sugar. (Crystalline fructose isn’t the same as the manufactured concoction called high fructose corn syrup. We’ll get to that one shortly.)

Some people have a harder time digesting fructose than others. Fructose (in the form of certain fruits, corn syrup, etc.) can cause everything from bloating to diarrhea in these folks. Some experts argue that fructose is a better choice for those with diabetes/insulin resistance because it’s more densely sweet, which encourages people to use less. It also has a lower glycemic value than glucose or sucrose. Indeed, fructose raises insulin less than glucose; however, fructose results in higher ghrelin levels, which boost rather than suppress appetite like insulin does. It also appears to throw off mineral levels (PDF) in the body. Finally, fructose is processed almost solely by the liver. There is some evidence that this concentrated burden on the liver over time can contribute to non-alcoholic fatty liver disease. The liver’s metabolism of fructose also produces uric acid, a predictor of cardiovascular disease. Fructose appears to be some pretty nasty stuff. For more information on fructose see Dr. Lustig’s video presentation, Sugar: The Bitter Truth, and then follow it up with a counter-perspective from Don Matesz: Paleo Basics: Fact vs. Fiction.

Sucrose

Sucrose is a disaccharide sugar comprised of fructose and glucose in a 1:1 ratio. It’s perhaps the most familiar of the sugars, since sucrose is also known as table sugar. Although it’s found in fruit and other plants (often with varying amounts of free fructose), sugar cane and sugar beets are the most popular sources for commercial production. Given that sucrose contains a large amount of fructose, it shows similar metabolic patterns to the monosaccharide fructose and particularly to high fructose corn syrup, which is commonly blended to an approximate 55% fructose: 45% glucose mixture.

Common Sugar Sweeteners

Now that we’ve covered the basics on the most common sugars, there’s the question of how all this plays out in our everyday choices. Clearly, we want to avoid sugar as a whole, but few of us achieve full sugar abstinence 100% of the time. Consider this run-through a quick and dirty snapshot of common sweeteners that can inform your decision-making.

Glucose Syrup/Corn Syrup

Glucose syrup in this country is usually made from corn, but it can be produced from other starches like potatoes and rice. Chemically speaking, true glucose syrup/corn syrup consists mainly of glucose sugar; however, some companies like Karo add fructose to their products. It’s commonly used as a sweetener plus emulsifier for food items that require a smooth texture like hard candy. Although glucose itself rates a 100 on the glycemic scale, corn syrup generally falls around 75.
HFCS

Like corn syrup, high fructose corn syrup (HFCS) is produced from corn starch; however, the manufacturing process deliberately converts a certain percentage of initial glucose into fructose. The two most common HFCS mixtures are HFCS-55 (containing 55% fructose) and HFCS-42, the former typically added to sodas and the latter added to other processed foods. The presence of fructose in HFCS appears to be key behind its myriad of negative health effects. Fructose content not only contributes to liver disease but lowers HDL levels while increasing small, dense (and more dangerous) LDL particles. As mentioned earlier, fructose also doesn’t flip the hormonal satiation switch as glucose does. Finally, the HFCS industry has been haunted by evidence of mercury contamination related to its production techniques.

Table Sugar/Sucrose

As mentioned, table sugar is actually a 1:1 combination of glucose and fructose and is metabolized in much the same way as HFCS. It’s GI measures around 64. One potential advantage of table sugar over HFCS is the absence of risk for mercury contamination.

Fruit Sugar

Even if you’ve sworn off adding sweetener of any kind to any food ever, there’s the question of fruit. Although the PB advises moderation and selectivity for most nutritional bang for the sugar buck, the best Primal fruits offer some of the highest ORAC values you can get from anything. Is it really necessary to swear off even nutritional powerhouses like berries and cherries to avoid their natural sugar content? The picture gets further complicated by the fact that “fruit sugar” doesn’t exist as a consistent chemical formula. Different fruits contain varying ratios of fructose, glucose and sucrose. Higher fructose-containing fruits include apples and pears, mangos and papaya, while relatively lower fructose fruits include cherries, figs, plums, kiwi, fresh and dried apricots, dried prunes and bananas. Keep in mind, however, that lower fructose ratio fruits can be higher in total sugar.

Raw Honey

Honey consists of dextrose and fructose (broken down from sucrose through honey bee’s digestion) in a nearly 1:1 ratio (with other components such as water, wax, nutrients, etc.). Raw honey has a glycemic index of about 30, but processed honey clocks in around 75. Those who have a harder time digesting fructose can often tolerate honey. Although conventional processing destroys much of honey’s natural benefits, raw honey serves up a (many claim therapeutic) dose of antioxidants, minerals, vitamins, amino acids, and enzymes.

Maple Syrup

Maple syrup is boiled and refined sap from maple trees. It has a GI of 54 and is low in free fructose but high in the fructose-glucose disaccharide sucrose. Nutritionally speaking, it contains manganese, iron and calcium.

Molasses

Although molasses has a fairly equal fructose-glucose ratio (half in free fructose/free glucose and half in disaccharide sucrose), it offers the nutrients extracted in table sugar production: iron, calcium, magnesium, potassium, phosphorus, copper and zinc.

Agave Nectar

The last few year have marked agave nectar’s time in the sun, so to speak. The sweetener has enjoyed growing popularity for some time, but experts are beginning to question whether agave nectar lives up to its reputation. Agave nectar is often heralded as low on the glycemic index (15), however, processing techniques result in a 75% or more fructose content. Given the increasing strikes against fructose, it’s harder to justify use of a higher fructose sweetener without significant nutritional benefit.

Palm Sugar/Coconut Sugar

An up and coming (in this country) sweetener is coconut sugar. The sugar is actually made from a variety of palm sources, but the palm and coconut labels are used (albeit mistakenly) interchangeably. It’s largely sucrose-based and registers in the 30s/40s on the GI. The taste is relatively light from what I understand, and the nutritional profile is worth noting.

There you go, folks. Information is power when it comes to your health, and I hope this list offered good food for thought. Here’s my analysis. When you are choosing whether/how to include sugars in your Primal diet, I’d suggest paying closest attention to the total sugar content first, then to any nutritional benefits, and finally to the fructose content. Blueberries might have a relatively equal fructose/glucose ratio, but they offer huge antioxidant benefit. On the other hand, dried apricots have a lower fructose ratio, but their overall sugar content dwarfs many fruits ounce for ounce. Raw honey and coconut sugar likewise offer solid nutritional benefit for their sugar content compared to other sweeteners. Of course, any sugar should be used in strict moderation, but it’s clear not all sweeteners are Primally equal.

Now it’s your turn, my friends. I’ll look forward to reading your thoughts! Thanks for joining me today.

PS. Stay tuned for our next 45 Day Transformation Weight Loss Cleanse Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most people to the Challenge. We'll most likely starting the next 45 Day Cleanse Challenge Saturday August 21, 2010. Just recently a client of ours on the cleanse lost between 20-23 pounds in only 30 days!

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

==> North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that'll help you get results fast and get you lean and strong then please click the link below:

==> North Vancouver Boot Camp Tweet This

Want to Kill Cancer with Simple Things in Your Kitchen? Use These Power Foods Daily

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I hope you are doing great and enjoying this beautiful weather we're having here (for those who live in Vancouver. If you don't live here you gotta come out and visit! If you do come visit me at the training facility at #103-38 Fell Ave.)

We all have cancer cells forming (and dying thank you God) everyday in our bodies so what I want to share with you today is some simple things you can do nutritionally that will help kill those suckers off and nip them in the bud before they grow into a mass or tumor and potentially becoming a malignant cancer.

Thank God for all these wonderful things He's given us nutritionally to combat these suckers and most of it is right under our noses (or most accurately, goes in right under our noses hah!) I hope you enjoy.

I was recently reading an article in the May 2010 issue of Alive (Alive.com) about foods that combat cancer and a number of them I've already been implementing so I thought you'd like to hear about them as well. It's an article by Matthew Kadey, MSc, RD, an Ontario-based dietitian and food writer. Visit him at WellFedMan.com.

Cancer Busters: 10 Nutritional Heroes

*Note: Always choose organic when stocking up on your cancer-busting foods. Not only are certified organic products better for the environment, free from chemical sprays and genetically modified organisms, they also contain higher levels of nutrients and antioxidants.

There’s good news from a batch of recent studies. Findings suggest what we put in our grocery carts and on our dinner plates can slash the risk of several kinds of cancer

The following all-star foods can help protect you, head to toe, against cancer.

Cranberries



[Note: for those following my weight loss nutrition system, please limit these and other fruits to your Low GI and Higher GI days.]

Target:
Colon cancer, the second leading cause of male and female cancer-related deaths in Canada.

The Journal of the Science of Food and Agriculture reports antioxidant-loaded cranberries may prevent colon cancer by decreasing inflammation.

Try This:
In a medium saucepan, combine 1 1/2 cups (350 mL) fresh or frozen cranberries, 3 pears or apples, peeled and diced, 1/2 cup (125 mL) sugar, 1/2 cup (125 mL) dried cherries, and 1/2 cup (125 mL) water. Bring to a boil over medium heat and simmer for 15 minutes, stirring frequently. Serve over yogourt.


Kale



Target:
Uterine cancer, the most common cancer of the female reproductive organs.

Researchers at the Cancer Institute of New Jersey reported that increased intake of beta carotene and vitamin C, two potent antioxidants, may reduce uterine cancer risk in women. Kale is well endowed with both.

Try This:
Tear leaves off the stems of 1 bunch kale and cut into bite-size pieces. Spread pieces on a baking sheet. Toss with 2 tsp (10 mL) oil and sea salt to taste; bake for 12 to 15 minutes, or until just crisp. Enjoy as a healthy snack.

Eggs



Target:
Breast cancer. According to the Canadian Cancer Society, one in nine Canadian women will develop breast cancer.

A 2008 study from Mount Sinai School of Medicine found the risk of developing breast cancer was 24 percent lower among women who had the highest intake of choline, a nutrient needed for normal cell function. One egg, specifically the yolk, contains roughly one-quarter the recommended daily intake.

Try This:
Place whole eggs directly on the barbecue grill over medium heat. Cook for about 10 minutes or until shell is golden brown all over. Peel and chop over a green salad.

Brazil nuts



Target:
Skin cancer. The rate of this disease continues to increase among Canadians.

Higher blood levels of antioxidant selenium may reduce skin cancer risk by about 60 percent, according to a 2009 study in Cancer Epidemiology, Biomarkers & Prevention. Brazil nuts are nature’s richest source of selenium.

Try This:
Place Brazil nuts in a heavy-bottom skillet and cook over medium heat, constantly stirring for 5 minutes or until the nuts are golden brown. Enjoy as a light snack.

Quinoa



[Note: for those following my weight loss nutrition system, please limit these and other grains and carbs to your Higher GI days.]

Target:
Pancreatic cancer, which has one of the lowest survival rates of all cancers.

A recent study in the American Journal of Epidemiology suggests people who consume two or more daily servings of fibre and whole grains such as quinoa have a lower risk of pancreatic cancer than those who consume one or fewer servings.

Try This:
In a saucepan, combine 1 cup (250 mL) apple cider or juice, 1/2 cup (125 mL) quinoa, and 1/2 tsp (2 mL) cinnamon. Bring to a boil, reduce heat, and simmer until liquid is absorbed, 10 to 15 minutes. Serve as a side dish with meals.

Edamame



Target:
Prostate cancer, the most common cancer in Canadian men.

Edamame are young green soybeans endowed with genistein and daidzein. According to a 2009 study in the journal Nutrition and Cancer, these plant-based compounds mimic estrogen, reducing the risk of prostate cancer by up to 30 percent.

Try This:
Prepare 1 cup (250 mL) shelled edamame according to the package directions. Add to blender with 1/4 cup (60 mL) each plain yogourt and tahini, 2 garlic cloves, juice of 1/2 lemon, 1/2 tsp (2 mL) cumin, 1/4 tsp (1 mL) cayenne, salt and pepper to taste. Blend until smooth. Serve with whole grain crackers or crudités.

Green tea



Target:
Lung cancer, the leading cause of cancer death in Canada.

A 2009 analysis conducted by Chinese scientists found two cups of green tea daily reduced the risk of lung cancer by 18 percent. This ancient beverage contains, among others, a mighty cancer-fighting antioxidant, epigallocatechin gallate (EGCG).

Try This:
Allow your green tea to steep for about 5 minutes, so more EGCG ends up in your mug. Sip and enjoy!

Sunflower seeds



Target:
Bladder cancer. Smoking is the number one risk factor for this cancer since cancer-causing chemicals collect in the bladder.

A 2010 Australian study reported higher intake of vitamin E (at least 193 mg per day) may reduce the risk of bladder cancer by about 35 percent. Sunflower seeds, along with nuts and vegetable oils, are an excellent source.

Try This:
Add a generous helping of sunflower seeds to oatmeal, coleslaw, salads, baked
goods, and yogourt.

Sockeye salmon



Target:
Cancer of the esophagus, more common in men, is particularly deadly. Major risk factors include smoking, acid reflux, and drinking very hot beverages.

Scientists at the International Epidemiology Institute in Maryland discovered individuals who consumed the most vitamin D were less likely to develop esophageal and oral cancers. Sockeye salmon is brimming with the sunshine vitamin as well as omega-3 fat, another tumour tamer.

Try This:
In a large bowl, flake 1 can of sockeye salmon. Add 2 grated carrots. Mix in 2 chopped shallots, 1/2 cup (125 mL) oats, 1 Tbsp (15 mL) Dijon mustard, 2 tsp (10 mL) curry powder, 1 beaten egg, and salt and pepper to taste. Form into 6 equal-sized burger patties. Grill or pan-fry until hot, and serve on whole grain buns.

Broccoli sprouts



Target:
Stomach cancer. A diet high in salty and smoked foods boosts stomach cancer risk.

Broccoli sprouts are a stellar source of sulforaphane. This powerful antioxidant can fight Helicobacter pylori stomach infection, a significant risk factor for stomach cancer, says a 2009 study in the journal Cancer Prevention Research.

Try This:
For a peppery kick, add broccoli sprouts to sandwiches, salads, and soups.

Spices

If you've known me for any length of time or are one of my clients you probably know how much I enjoy adding spices and herbs to all my meals. I'll fill you in on more spices and herbs and the benefits they can offer you soon as they are SO powerful and a GREAT addition to your plate and wonderful for your palate! Until then enjoy these 4! Consume these and other spices and herbs liberally!



The spice rack can pack serious cancer-fighting punch

* Black pepper contains piperine, which may reduce the risk of breast cancer.
* Cayenne or chili powder contains capsaicin, which appears to prevent the growth of pancreatic cancer cells.
* Ginger contains 6-shogaol, which prevents the proliferation of cancerous lung cells.
* Turmeric contains curcumin, found to attack and kill esophageal cancer cells.

Have any foods you enjoy that are powerful cancer busters that are not listed above? Please share them with us as I'd like to implement them in my diet as well. Thanks for reading. Please post your comments and powerful cancer busters below in the comment section.

PS. Stay tuned for our next 30 Day Transformation Weight Loss Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most people to the Challenge.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

==> North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that'll help you get results fast and get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), then please click the link below:

==> North Vancouver Boot Camp

==> Here's the video:

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"Do These 'Genes' Make Me Look Fat?"...It's All About Insulin

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I hope you are doing awesome and having a great day.

It's been TOO long since I've sent one of my newsletters out and for that I apologize. Things at The Maker's Body have been BUSY to say the least as business has been great and clients are melting away the body fat. In fact, one client just recently reported to me that she's down 15 pounds since she started despite being super busy with work! Keep up the good MB!

But really that's no excuse as everyone's busy. So for that expect some top notched tips and strategies over the next few weeks that are going to help you achieve your weight and health goals! But remember you got to put them into practice for it to work :) (if only we could get results just KNOWING the stuff...boy that'd be nice. I would have probably achieved all my goals by now.) Enough of a side track lets get to the stuff that will change the way you look and feel.

Lately I've been reading this great book that one of my trainers lent me (thanks James!) called The Primal Blueprint by Mark Sisson (MarksDailyApple.com) and I wanted to share with you what he says to say about weight loss and how it can become SO SIMPLE when we understand one simple thing: controlling insulin.

When it comes to weight/fat loss it's all about INSULIN! Let me explain. If you've been struggling to lose weight this WILL really help in understanding what's going on.

Buckle up. [If I harp on any particular food you enjoy; there's no need to worry as I won't say you can never eat that food again (sounds like a mild form of torture) as you can enjoy ALL your favourite foods on your Cheat Day once per week. (For those who don't know the premise behind a Cheat Day its part of my Cheat Your Way Thin nutrition program and its necessary to keeping your metabolism elevated and your body in fat burning mode as strange as it sounds...it works!)]

Natural Weight Management: Since plants AND animals are much more nutritionally dense than processed carbohydrates you will meet your nutritional needs in fewer calories than the typical SAD (Standard American Diet). Secondly, when you eat an ample amount of protein and fat it has been shown by food scientists to provide deeper and longer lasting satisfaction levels (satiety) than you get from a high carb diet. Finally, and the real kicker, when you consume fewer carbohydrates and, as a result, produce less insulin!, your hunger and cravings (caused by insulin removing glucose from the bloodstream after high-carb meals or snacks) [yup those can be a thing of the past if you want] will subside and you'll intuitively moderate your caloric intake.

"Essentially 80% of your ability to reduce excess body fat is determined by how you eat, with the other 20% depending on proper exercise, other healthy lifestyle factors and genetic factors."

When you trigger your genes to stop storing body fat and start burning it, as well as increase lean muscle tissue, you can lose one to two pounds per week. Mostly, your success depends on how aggressive you are in keeping dietary insulin levels moderated, thereby extracting more of your caloric needs from fat stores.

Unfortunately when we produce too much insulin over time, as happens when our modern diet is high processed carbs, several things go wrong. First, muscle and liver cells aren't able to store a whole lot of glycogen (stored form of glucose) so its easy to exceed storage capacity with a typical moderate-to-high-card modern diet. When your liver and muscles become filled with glycogen, any glucose remaining in the bloodstream that isn't used in "real time" by your brain or muscles gets converted into triglycerides in the liver and sent to fat cells for storage.

When blood insulin levels are high, those same fat cells store not only the excess glucose but the fat you ate at your last meal. Also, high insulin signals the fat cells to hold on to the fat and not release it for energy. If the pattern of high insulin-generating meals continues, fat cells swell up and we gain weight. Eventually, especially among people who don't exercise much, muscle and liver cells start to become insulin resistant (not good!), their receptors become desensitized to insulin's storage signals. Because inactive people are unpracticed at burning and inefficient at restocking energy from dietary nutrients, insulin takes ingested carbs and fats on a train, passing right through the liver, to their ultimate destination in fat cells!

Continuing this process can lead to severe obesity. Eventually even fat cells become resistant to further storage because we only have a fixed amount of fat cells. At that point, the body's last line of defense against glucose has maxed out. As a result, blood glucose toxicity and insulin damage occur - leading to even greater risk for diabetes, heart attack, blindness, the need for limb amputation and other disasters.

It really does come down to insulin and how we control it by the way we eat. In the next week I'll share more in this vein and what things YOU can do to help you get off the path leading to disaster. If you are one of my clients and are following my Nutrition System, you are controlling insulin and in fact using it to your advantage around workouts with your Prograde Workout drink and with your Cheat Day once day per week for the entire day.

On that note, I want to leave you with this recipe to try on either your Cheat Day or Higher GI Day (also part of the Nutrition System). It's a beauty!

Do you like pancakes on the weekend?

If so, I've got great news for you. You can have your cake and eat it too with this high protein Pumpkin Pancake recipe.

Thanks to Jay Hunter from Prograde Nutrition.

High Protein Pumpkin Pancakes



Ingredients

1 cup pumpkin puree (pure pumpkin, not pumpkin pie filling)
1 teaspoon cinnamon
Pinch of nutmeg
1 scoop of Prograde Protein (the Vanilla flavored, Stevia sweetened protein powder)
1/2 cup of whole wheat flour
2 teaspoons of baking powder

Instructions

Combine the pumpkin puree, cinnamon, nutmeg, and protein powder in a small bowl. In another bowl, combine the flour and baking powder. Fold the pumpkin mixture into the flour mixture. If the mixture is too thick, thin with a little water.

Preheat a skillet over medium-high heat (use a little butter or coconut oil). Spoon the batter into the skillet. Cook until bubbles appear on the top and the edges look dry. Flip and cook until the second side is golden brown. Top with all-natural maple syrup if desired.

Super easy. Super tasty. Super healthy. And just in time for the weekend :)

Want 197 other delicious, fat-burning recipes for a whopping $4.95?

==> http://ProgradeNutritionals.com/prograderecipebook.html

As an act of good will our friends at Prograde have put together a kick-butt fat-burning recipe book, and you can get all 197 of them for under 5 bucks. That’s a whole 2.5 cents per recipe.

It’s a one time payment and there is NO “catch”. 197 healthy and delicious (and EASY) recipes for under $5. That’s all there is to it.

==> http://ProgradeNutritionals.com/prograderecipebook.html

PS. Stay tuned for our next 30 Day Cleanse Transformation Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most to the Challenge.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want to experience one of the best rapid weight loss group fitness boot camps that'll help you get results like MB above and get you lean and strong like the ladies in the video below (check out the video if you haven't already it's hilarious), then please click the link below:


North Vancouver Boot Camp

==> Here's the video:

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Personal Trainer Reveals 5 Biggest Obstacles for Busy Moms

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Hi, Tyron here with really cool guest post from BJ Gaddour, fat loss and body transformation expert and co-creator of Workout Muse, the world’s FIRST and #1 source for fitness music and media production.

I have had the pleasure of personally working with many many moms over the course of my fitness career in my fitness boot camps and personal training.

WORKOUT? I don’t even have time to use the bathroom!

Mother’s are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal physical and mental health a bit more of a priority.

Many good mothers miss the boat when it comes to their fitness. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.

After all, a mom who doesn’t workout and doesn’t eat the right foods at the right times will not be running on all cylinders.

Multi-Task Much?

In retrospect, these are 5 anchors that tend to hold most moms back from getting the better body they so desperately are seeking. Here they are, in no particular order:

Obstacle#1- Too Many Missed Meals - Especially Breakfast!

Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids and the husband fed and off to school. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.

Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!

So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to cataclysmal series of events that deprive your physique of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves your feeling foggy, irritated, and lethargic all day long.

Look- there’s always room for breakfast, you just need to make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.

One solution that’s worked really well for our clients (and myself on some mornings) is a nutrient-dense breakfast shake. It’s a tasty quick meal chalk full of the nutrients you need to give you the energy you need in the morning as it contains a whopping 24 grams of protein. What’s the best part about it? It leaves NO room for excuses! All you need to do is this:

1.5 scoops Prograde Protein Powder
1/4 cup Blueberries (frozen or fresh) or fruit of your choice
2 Tbsp of Walnuts or Almonds or nut of your choice
1 scoop Green/Superfood Supplement
1 tsp powdered Green Tea
1-2 cups water and 2-3 ice cubes

Blend on high until smooth and that's it! Quick and easy.

For more info on Prograde's high quality Protein Powder, please click the link below:

http://ProgradeNutritionals.com

Obstacle#2- Failing To Make The Daily Workout Appointment

This one is simple, yet oh so powerful. Think about it- moms never miss an appointment for their kids. Why? Well yes, it’s because they love them, but more importantly, it’s because they love their kids enough to religiously schedule their appointments!

Schedule your workouts and stick to them like they are a family obligation!

If you are a busy Mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.

In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the afternoon or evening due to my very busy work schedule.

Maybe the best time for you is first thing in the morning while the kids are still sleeping, or right around noon time, or in the evening. But, regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment!

Obstacle#3- Too Much Mindless Noshing In The Kitchen During The Day

How many times have you heard someone trying to lose weight say or thought yourself that you've “been following the nutrition plan” with limited success to later find out there were some extra eats and treats in the mix. It wasn’t that you or they were being dishonest about it- rather most people don’t really comprehend how much they actually put in their mouth every day.

Think about it- how many times do you see most people just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!

Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!

I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.

Furthermore, moms get into trouble with the frequent snacking practices of their children and it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you just devoured the whole bag!

My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”

If NO- put it down and go read a book ;)

Obstacle#4- Too Much Cardio While Pushing a Stroller

Interval training is much more effective AND efficient for burning body fat than long, slow, boring cardio. Aerobic training burns calories but it simply doesn’t increase your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period.

Now, don’t get me wrong, I love to see moms being active. It’s great to get outside and move with your kids! However, we need to be honest about the fact that it’s not really feasible to train with intensity while pushing a stroller. Fast arm movement is the key to getting your wheels moving during sprints, so if you are pushing a stroller you’re losing out on some much needed speed to maximize your results.

Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?

Furthermore, I don’t think it’s safe to perform sprints while pushing a stroller. I know that I certainly wouldn’t do intervals with a baby’s safety literally in my hands. So, get out and push a stroller, maybe even jog a little, but don’t think that you are getting anywhere close to the same kind of benefit that you can get hands-free and in open space with high-intensity intervals.

Obstacle#5- Too Many Glasses Of Wine In The Evening

Nobody wants to hear that a glass or two of wine at night is going to stop your fitness goals in its tracks. But the reality of the matter is that alcohol has the double-edged sword of both paralyzing the fat-burning process while simultaneously creating fat within the body. Plus alcohol tends to lower inhibitions leading to the consumption of other junk food. Not good!

A couple glasses of wine per day is a your one-way ticket to cellulite city… sorry!

You've probably heard it said that “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick” well there is some merit to this however if your goal is lose unwanted body fat, feel better about yourself, and just all around look better in the clothes you wear than this is NOT a good habit to adopt.

Fruit and veggies have more anti-oxidants and tons of other health benefits, so we don't "need" the wine (if that's why we were trying to rationalize it to ourselves).

Now, I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders because I get that. But I also know there are other healthier ways to de-stress that don’t have such a negative effect on your body composition. Such activities are stretching, foam rolling, taking a bath, reading a book, etc.

So please remember- if you booze, you WON’T lose!

BJ Gaddour struggled with his weight for the majority of his childhood and still to this day battles the pitfalls of emotional eating. He is a self-proclaimed “work in progress” who has made every mistake in the book when it comes to health and fitness in his own life. He has mastered the art of group training as his business focuses solely on population health management. BJ’s internationally renowned Get Sexy Boot Camps (www.GetSexyBootCamps.com) are Milwaukee’s premier fitness boot camps for men and women. He is also the co-creator of Workout Muse: The World’s FIRST and #1 Source for Fitness Music and Media Production (www.WorkoutMuse.com).

p.s. Please forward this info to anybody you know who can benefit from it ;) If your are a busy Mom looking for awesome 10-20 minute workouts that you can do in the comfort of your home, please click the link below:

Continuous 30’s Circuits

p.p.s. If you are a busy Mom (or busy person for that matter) and have any questions that I can help with, please post a comment to this blog post and I’ll be sure to help you out to the best of my ability ;)

p.p.p.s. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you will lose AT LEAST a clothing size in 30 days or your money back, click the link below to get a free consultation:

North Vancouver Personal Training


p.p.p.p.s. Or if you live in North or West Vancouver, BC and want to experience one of the best rapid weight loss fitness boot camps that'll get you lean and strong and that GUARANTEES you will lose AT LEAST a clothing size in 30 days or your money back, click the link below to get a free 1-week trial:


North Vancouver Boot Camp Tweet This

Is a Lack of Sleep Killing You?

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That's a bold question but it may very well be true.

You may have heard it before, "The earlier you get to sleep the better it is for you."

Now apart from the obvious that more sleep, the better, the actual act of getting to sleep before midnight is so KEY!

Want your exercise and diet to work? Want to prevent cancer? Acute illnesses?

Each hour of sleep before midnight equals two hours after midnight.

Think about that.

Sleeping during the hours before midnight are twice as important as the number of hours after midnight, due to the synchronizing of the meridians of the body and various organ systems.

Also, sleeping less than 6-8 hrs will create problems with your insulin levels which increases your risk for diabetes among other things. [note: for those trying to lose weight this is NOT what you want as it makes it harder on your body to utilize fat from your fat stores for energy]. Try to sleep in complete darkness, as any light will disrupt your sleep.

Lets take a look at a natural sleep-wake cycle








A few points to consider from this:

1. As the sun rises, cortisol levels rise.
2. Remain at moderate levels throughout midday, supporting daily activities.
3. In the afternoon, cortisol levels begin to fall as the sun begins to set.
4. This decrease allows melatonin and the growth and repair hormones to increase.
5. If we follow this cycle, we should fall asleep around 10pm to 10:30pm as this is the time most physical repair occurs and at around 2am is when most mental repair occurs.

Now lets look at a disrupted sleep-wake cycle








A few points to consider from this:

1. This shows what happens when cortisol levels are elevated above normal due to such things as TV, fluorescent lights, working late in the evening, etc.
2. Since cortisol takes hours to clear from the blood, this will disrupt the release of melatonin and other growth and repair hormones.
3. If you go to bed after midnight you’ve already lost 2 hours of physical repair time as it begins around 10pm.
4. This can lead to adrenal fatigue and can manifest for instance as chronic fatigue syndrome, viral infections, bacterial and fungal infections and headaches.
5. To prevent this, get to bed on time by 10:00pm or 10:30pm at the latest.

Good sleep is at THE FOUNDATION of good health. You could be exercising, eating the right foods, have low stress levels and STILL succumb to acute illnesses because of a lack of good sleep.

For information about how to improve your sleep, click the link below:

33 Secrets to a Good Night's Sleep
http://www.mercola.com/article/sleep.htm

Video by Dr. Mercola
http://v.mercola.com/qa/why-is-it-important-to-go-to-bed-early-1445.aspx

Articles on the importance of sleep
http://search.mercola.com/Results.aspx?q=sleep%20before%20midnight&k=sleep%20before%20midnight

OR read:



Look your best!

Tyron

http://www.MakersBody.com
http://www.LookBetterNakedBootCamp.ca Tweet This

Total Body Fat Loss Workouts to Prevent the Holiday 5-10 Pound Gain

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Come Christmas (or presently Thanksgiving for my American readers) I know you're gonna do your thang and get your grub on come Turkey Day (either Thanksgiving or Christmas), so why not crank it with some total body med ball workouts so that you can actually earn the feast!

Remember, your body best handles sugary and starchy carbohydrates and higher calorie meals within 3 hours of intense exercise.

A colleague of mine, BJ Gaddour, owner of GetSexyBootCamps.com in Milwaukee, WI, has put together some done-for-you workout videos below so check them out. If you feel you really go overboard with the turkey meal, feel free to do the second med ball workout later in the day after the big meal ;)

5-Minute Total Body Fat Burning Workout #1- Med Ball

- You will alternate between 50 sec of work (max reps or max hold) and a 10 sec rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise# Exercise Category Exercise Variation
1. MB Sumo Deadlifts
2. MB Chest Passes
3. MB Alternating Lunge + Twist
4. MB Alternating Rows
5. MB Upper Body Twists

Click the link below to view a complete done-for-you workout video demo @



5-Minute Total Body Fat Burning Workout #2- Med Ball

- You will alternate between 50 sec of work (max reps or max hold) and a 10 sec rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise# Exercise Category Exercise Variation
1. MB Back Squats
2. MB Kneeling Shoulder Passes
3. MB Single-Leg Hip Extensions*
4. MB Alternating Bicep Curls
5. MB Leg Raises

*switch sides half-way unless alternating or performing an even number of multiple sets

Click the link below to view a complete done-for-you workout video demo @



Look your best!

Tyron

http://www.MakersBody.com
http://www.LookBetterNakedBootCamp.ca Tweet This

Building a Simple, Effective Rapid Fat Loss Circuit Workout

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Back in the early days of resistance training, the heart of most exercise programs revolved around performing exercises in a straight set format. Basically what this means is that you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set two or three times. Shorter rests for a fat loss goal and longer rests for a strength or power goal.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises!

Want to save time? Perform your exercises in the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. The key with this approach is it allows you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, there's also a bonus in that while you are exercising one muscle, you're encouraging further recovery of the area worked by the previous exercise - it's called reciprocal inhibition for those sciency ones out there. Ultimately you get more work accomplished in less time, who wouldn't want that? See below for some ways to incorporate alternating sets in your program:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, circuit training may just take the cake. To demonstrate why, let’s examine one of my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to generating a jacked up metabolism for hours and hours of fat loss is to perform each exercise with maximal intensity while separated by brief rest periods as you want to do as much work as possible in the shortest amount of time. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

Here’s a workout video showing you a great circuit you can perform anywhere:

Fat Loss Circuit

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come ;)

Look fit. Look healthy. Look better naked!

Tyron

www.MakersBody.com/BootCamp.html

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